WOD:
A. CrossFit Open Workout 13.4
7 min Ladder
3 Clean and Jerks (135/95)
3 Toes2Bar
6 Clean and Jerks
6 Toes2Bar
9,9/12,12/15,15/18,18….climb as high as you can till the clock stops
B. 3 sets
:30 on/ :15 off
Airdyne Sprints
DB Renegade Rows
CrossFit Martha's Vineyard
Meal of the Day- Pulled Roast with Stewed Tomatoes, Chard, and OlivesDirections: Melt one tablespoon of coconut oil in a wok or large skillet over medium heat. Chop onion into bite-size pieces and add to hot oil. Let cook 3 to 4 minutes until soft. Cut tomatoes into bite-size chunks and add to onions. Season with a dusting of salt, garlic powder, and black pepper. Cover and let cook 5 minutes. Clean chard and cut into bite-si […]
- Pulled Roast with Stewed Tomatoes, Chard, and Olives
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