Spit Fire CrossFit JBB: May 9, 2011

Time for some fun with this little 21-15-9.

21-15-9
24" Box Jumps
75lb Power Snatch
Chest to Bar Pull-Ups

SpitFire Endurance

Choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.

Bike: 30min Hill Climb, 4-8% ave Grade.

Run: 25min Hill Climb, 4-8% ave Grade.

C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

PTL WOD
Burpees (2:00 Mins)
400 Meter Run
2 Rounds

Good times on that rope WOD, it was a rough one, trust me, your arms will recover.

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.

What it means:

WOD: "Workout Of the Day". These are updated directly from the CrossFit website with a 3-day delay. This is due to CrossFit classes offered at our H6 Fitness Center everyday. The CrossFit website shows rest days that our classes do not reflect.

SpitFire Endurance: For CrossFit individuals who wish to get even more out of their CrossFit workout. Give Max Effort. Enjoy.

PTL WOD: For PTL's to have a guide for there PT sessions while working in large groups with little to no equipment needed, while still operating under the fundamentals of functional fitness.

WOD- 9 May 2011