January 4, 2015

January 4, 2015

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CrossFit
WOD: AMRAP x 23:00
“Harper”
9 Chest-To-Bar Pull-Ups
15 Power Cleans (135/95)
21 Air Squats
400m Run with Plate (45/25)

Ignite
WOD: For Time
“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees To Elbows
30 Push Press (45/33)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Barbell
1) 3 Position Snatch (1 X 1)
2) Snatch Balance (1 X 1)
3) Clean Pull (1 X 3)

CrossFit Teens
Coach’s Choice