December 7, 2015

December 7, 2015

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CrossFit
Strength: Front Squat (Heavy Triple)
*12 minutes to work up to a heavy 3 reps

WOD: AMRAP x 20:00
7 Hang Power Cleans (135/95 lbs)
7 Burpees
200 m Run
*RX+ 155/105

Ignite
WOD: 10 Rounds for Time
“Broken Angie”
10 rounds for time of:
10 Pull-ups
10 Push-ups
10 Sit-up – Standards
10 Air Squats

CrossFit Teens
WOD: For time: 200s and a Crossfit movement

Each round starts with a hard 200m run, then a CrossFit movement, then a 200m sprint.  Rest 2:00 between rounds

Round 1: 12 Burpees
Round 2: 10 Jumping Split Lunge
Round 3: 8 Jumping air squats (as high as possible)
Round 4: 6 Broad jumps (as far as possible)
Round 5: 8 Jumping air squats
Round 6: 10 Jumping split lunges
Round 7: 12 Burpees
*Post total time minus 12 minutes