Pyramid scheme

By: 321go Leave a Comment

As we all know crossfit is not a "scheme" or something you see on info-mercials like "P90X", "Insanity", or the "Shake weight".  This is the real deal.  We are all walking testimonies of Centerville Crossfit and as such we conduct ourselves with pride and dignity in and outside of the gym.

Wednesday WOD

Skill:  Work on Full Clean (7min.)


Max Rep Power Cleans m185 w115

7 Box Jumps m28" w24"

5 Rounds

*When you set the bar down to rest on the Power Cleans move to box jumps.  Record TOTAL number of Power Clean reps. & time.


Hamstring PNF

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

Speak Your Mind