Wednesday, Jan 18th, 2017

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Don’t forget to register for the Open! $20 and you’re in!

games.crossfit.com

 

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Toes to Bar Practice, Kipping, Connecting
10 Min EMOM

Even: 10 TTB + 10 OHS 95/65
Odd: Rest

 

B) WOD

4 Rounds, for Max Reps:

1:00 Row for Calories
:30 Rest
1:00 Power Cleans (135/95)
:30 Rest
1:00 Burpees over Bar
1:00 Rest