This Saturday will have a little change. No Yoga.
CrossFit Alloy WODs for 5/17/2014:
10:00am – Competition Class
Only one week to the Competition at CrossFit Steeltown
“Nukes”
Complete in 8 min:
1 Mile Run
Max Rep Deadlifts (315/215)
Complete in 10 min:
1 Mile Run
Max Rep Cleans (225/155)
Complete in 12 min:
1 Mile Run
Max Rep Overhead Squat (135/95)
11:00am – General CrossFit Class
For Time:
Row 500m
then . . .
2 Rounds:
20 Shoulder to Overhead (135/95)
Run 500m
30 Deadlifts (135/95)
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