Monday 5/6/2013

Announcements:

• Femme Royal Women’s Competition! Saturday, June 1, 2013
  Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
• Dynamic Duo Quest Challenge – September 14, 2013
  2 Person Teams -Either 2 males per team or 2 females per team
  2 Divisions – RX and Scaled
  
  

Strength: Deadlifts 3×5 (60%, 70% & 80% of 1RM)
Skill: 3 Stop Pull + 1 Hang Clean 7×1 (50% >70% of 1RM of C&J)

Monday: 4 Rounds for time

400m Medball Run (m:20#/f:15#)
20x Wall Balls
20x Medball Push-ups