Saturday, January 9, 2016

 Free "Trial" workout this morning!! 
Please arrive 10 minutes early to meet the coaches!!

Sign up for the CrossFit Games Open is in 5 days! Are you ready?
 
Arm/Leg Swings
Row 250m
2 rounds of:
10 DB Shoulder Press
10 Ab-mat Sit-ups
10 Wall Squats

WOD
Conditioning
20:00 AMRAP
250m Run
15 Air Squats
9 Box Jumps 24/20”
3 Rope Climbs
Rx+ = Back Squats 95/63#

PMOD
Use remaining class time to work up to a moderately heavy weight
1 Power Snatch + 1 Hang Snatch + 1 Snatch

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