8-7-2013 WOD


***Reminder – Bring Your Wife, Husband, Boyfriend, Girlfriend, Fiance to CFM for the Month of August for FREE!
We will be doing the Wendler 5,3,1 program throughout the next 4 weeks on Squat, Press, Deadlift – Pure Strength! Remember with this program we are going to use 90% of our 1RM’s as our 1 Rep Max. So for example if you squatted 200lbs. all of your percentages will be based off of 90% of 200, 180lbs. We will test again at the end of the cycle.

Main – CrossFit

Shoulder Press (2 Warm Up Sets of 5 – then – 75%x5, 80%x5, 85%x5)

Pull-ups (5×5 Strict between sets)

Metcon (Time)

Teams of 2
800M Run (400M Each)
300 Double Unders
200 Sit Ups
100 KBS
50 Brupee Box Jumps