January 22, 2014

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Happy Birthday Dave McD!

CrossFit
WOD #1) CrossFit Games Open 11.1
10 Minute AMRAP of:
30 Double Unders
15 Power Snatches (75/55)

WOD: #2) 12 Minute AMRAP
2000 Meter Row, then in the remaining time:
Over the Rower Burpees
* Score is total number of burpees

CrossFit 101
WOD: For Time
21-15-9
Kettlebell Swing (53/35)
Kettlebell Goblet Squat
Burpee

Competitor
Strength:
1) 10 Minutes to establish a 1RM Power Snatch
2) 10 Minutes to establish a 1RM Push Press

WOD: “Amanda”
9-7-5
Muscle Ups
Snatch (135/95)