January 8, 2015

CrossFit
Strength: Power Snatch Touch & Go 5RM

WOD: AMRAP x 18:00
“CrossFit Games Open 12.3
15 Box Jumps, 24″ / 20”
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Ignite
WOD: 4 Rounds, Each for Reps:
45 seconds work/15 seconds transition
Assault Bike for Calories
Sit Ups
Row for Calories
*1 Minute Rest Between Rounds

CrossFit Teens
Coach’s Surprise

Incendia Barbell
1) Snatch (1 X 1)
2) Snatch Balance (5 X 1)
3) Clean Pull (3 X 4)