Spit Fire CrossFit JBB: May 30, 2011

WOD
Three rounds for time
9-7-5 Reps of
Muscle-ups
135lbs Squat Snatch

PLT WOD
4 rounds for time
25 lunges
25 Sit-ups

Spit Fire Endurance
Day of rest

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.

5-30-2011