Tuesday, March 8, 2016

Remember to sign up for the Festivus Games! 
We have Scaled, Rx and Master's divisions.  
No firebreathers allowed. 
You do not have to be a member of CrossFit to compete.
Arm/Leg Swings
400m Run
2 rounds of:
5 Strict or Negative Chin-ups
10 Wall Squats
15 Shoulder Press (empty bar)
20 Sit-ups

4:00 Tabata
Hollow Rock Holds
scale to :10 work, :20 rest

For time:
10-9-8-7-6-5-4-3-2-1 Front Squat,135/93#
250m Run after every round.
Rx+ = After the last rep on each round do 2 Push or Split Jerks

Pistol Squat Practice

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