HOSTED AND RAN BY YOUR’S TRUELY!! IF YOU HAVE NOT SIGNED UP YET AND WANT TO COMPETE GET ER DONE!!
C.A.L SATURDAY NIGHT LIGHTS COMPETITION
When: Saturday, April 27, 2013
Where: PRECISION CROSSFIT!!
Time: Evening, 4:00 PM – 9:00 PM
Info: The C.A.L. Saturday Night Lights – is an Individual Competition Series open to all CrossFitter’s who are at various levels. For some Athletes it will be their first ever CrossFit Competition, while others may have competed in several advanced level competitions. Saturday Night Lights offers the opportunity to compete in a friendly FUN environment!
REGISTISTER HERE: C.A.L REGISTRATION
WARM UP
3 Rounds (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats
Then:
5 Min. of Shoulder Mobility
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
RDL
3 x 5 @ 75% 1 RM Clean
WOD:
“EVEN’S AND ODDS #2”
EMOM 10 Min.
Odd Minutes = 3 MU/ 5 Ring Dips / 5 Parallette Dips
Even Minutes = 5 HSPU / 5 Box HSPU w/ Parallette / 10 H.R. Push Ups
*Rest the remainder of the minute.
**If getting MU but not great a them yet it is ok to do 1 or 2 during the odd minutes as well. Do your best!
POST WOD:
Shoulder Mobility
