December 11, 2013

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CrossFit
WOD: Double WOD
a) 2 Power Snatches + 4 Box Jumps (30/24) EMOM for 7 minutes
b) 2 Power Cleans + 8 Kettlebell Swings (70/53) EMOM for 7 minutes
*Try to increase weight on each set of snatches and cleans

Finisher: 500m Row Time Trial

CrossFit 101
WOD: “Annie”
50-40-30-20-10
Double Unders
Sit Ups

Competitor
WOD: 10 Rounds for Time
1 Power Clean (225)
50m Shuttle Run
5 Chest to Bar Pull Ups