December 29, 2014

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CrossFit
WOD 1) For Time
10-9-8-7-6-5-4-3-2-1
Chest-To-Bar Pull Ups
Box Jumps (24/20)

— Rest Exactly 10 Minutes —

WOD 2) 7 Minute AMRAP
Burpees

CrossFit 101
WOD: 3 Rounds for Time
“Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

Competitor
Strength:
1) Clean & Jerk 5 x 1
2) Box Squat 3-3-3-3
3) Stiff-Legged Deadlift 8-8-8

WOD: Same as CrossFit