Home of CrossFit Williamsburg
Est.2010
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Friday, May 20th, 2016

STRENGTH:
Split Jerk 1-1-1-1-1-1-1-1-1-1
*Superset with Strict Tempo Chin-ups 1-1-1-1-1-1-1-1-1-1 (2 second pause at the top, 3 second descent)
*Score = Total Poundage

MET-CON:
"Beautiful Decay"
1 min AMRAP:
10 - KB Swings (2/1.5)
10 - Slam Ball (30/20)

1 min REST

2 min AMRAP:
10 - KB Swings (2/1.5)
10 - Slam Ball (30/20)

1 min REST

3 min AMRAP:
10 - KB Swings (2/1.5)
10 - Slam Ball (30/20)

1 min REST

4 min AMRAP:
10 - KB Swings (2/1.5)
10 - Slam Ball (30/20)

*Pick up where you left off
*Score = Rounds + Reps

Quote of the Day: "Do you want to know who you are? Don't ask. Act! Action will delineate and define you." - Thomas Jefferson

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