Thursday, January 15, 2015

Registration is now open for the first stage of the 2015 CrossFit Games. The world-wide Open begins February 26th and this year CrossFit HQ has added a new Teen division in addition to the Open and Master's Divisions. Also new for this year is the ability to choose between Rx and Scaled.

8:30 a.m. class hitting the pull-up rack!


Arm/Leg Swings
2 rounds of:
10 DB Press
15 Ab-mat Sit-ups
20 DB Straight-leg Deadlifts

MOD (18:00 CAP)
1 Power Clean + 1 Squat Clean + 1 Jerk
Work up to a heavy single

WOD
Conditioning
“DT” compare to 12/9/13
5 RFT
12 Deadlifts 155/110#
9 Hang Power Cleans
6 Push Jerks
Scale to 115/73#

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