W.O.D. 7.28.15

Long KoP Chipper
800 Meter Run

25 Sand Bag Ground to Shoulder

25 Box Jump Overs (13/17")

25 Chest to Bar Pull-ups

50 Wallballs (14/20# to 9/10 ft)

25 Chest to Bar Pull-ups

25 Box Jump Overs (13/17")

25 Sand Bag Ground to Shoulder

20 Minute time cap

This is a CFKoP variation on the Masters/Teen event from the CrossFit Games. CFKoP athletes should select a Sandbag weight appropriate for level and ability.


Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:

Never give up, and be confident in what you do. There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all the odds. -Marta