Tuesday, 3-12-13

Warm up: 2RD at easy pace 5 DB high pull to press 5 DB strict press 5 Push Up 10Reverse lunges 10 Good Mornings 6 Min EMOM 5 Strict Press @ 60-80% 1RM 30 Min EMOM Min 1- 15 KBS 53/35 Min 2- 15 Wall Ball 20/14 Min 3- 12 T2B Min 4- 12 Push…

Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives   In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12  Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.

6 Min EMOM 100 m run   20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.

We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

For time: 50 DB Walking Lunge 45/30 40 Wall Ball 20/14 30 Box Jump 24/20 20 t2b 10 sq. Clean 225/185 20 t2b 30 Box Jump 24/20 40 Wall Ball 20/14 50 DB Walking Lunge 45/30 *Scale as needed*