January 14, 2018

CROSSFIT
Conditioning: AMRAP x 15:00
10 Hang Squat Cleans 135/95
10 Shoulder to OH 135/95
10 Box Jumps 30/24

WORD & WOD
Hold On!
AMRAP x 8:00
10 Box Jump Overs
15 Barbell Thrusters  45/33/22
20 Sit Ups
— Rest 4 Minutes —
AMRAP x 8:00
20 Kettlebell Swings (choose load)
15 Slam Balls
10 Burpees
*Teams of 2. While one partner works through the round, the other must hold two dumbbells fully extended overhead (choose load). If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.