Benchmark Monday 12/23/13

Strength
Back Squat
3 sets of 5 @ 65%

WOD
“CrossFit Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 burpees
Snatch, as many reps as possible 210/120

Compare to 10/14/13 and 7/29/13

Basics
For time:
CrossFit Open WOD 12.1
7 minutes of:
Burpees

End each Burpee by jumping and touching a target 6″ above max height reach.

A throwback to last year!

Written by:
Just Paleo