12/30/14

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Main – CrossFit

Weightlifting

Shoulder Press (1RM )

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 25min:

3K Row

100 KB Snatches (24/16kg)

30 Thrusters (75/55)

30 Thrusters (95/65)

30 Thrusters (115/85)

30 Thrusters (135/95)

30 Thrusters (155/105)

Max Thrusters (185/135) in Time Remaining

1 athlete works at a time – split up as desired.
The row does not count as anything for # of reps.

Metcon (AMRAP – Reps)

Beginner/new member WOD

AMRAP 10-15min:

10 KBS

10 Air Squats Plate out in front

10 Push-ups

200m Row

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