Thursday, April 25, 2013

GREG

ANNOUNCEMENTS:

  • Paleo
    Lemon Bars are now available for $1 each in the white freezer. Payment
    for the bars should be placed in the brownie envelope.
  • Learn the fundamentals of
    CrossFit in a fun group environment! Fundamentals Boot Camp meets every
    Tuesday and Thursday 7-8pm and runs for 8 sessions (4 weeks). The total
    cost is $200. Start any Tuesday! Emailbootcamp@crossfitsocal.com or call Kendra at 858-736-7004 to reserve your spot.

TODAY'S WOD:

Skill: jumping from knees +jump for height (one fluid movement)

Lift: Every minute on the minute for 12 minutes: 2 back squat @ 65%

WOD: 21-15-9 reps for time of:

    Deadlift

    Games standard box jumps

    Toes to bar

    Level 3: 225/155, 30/24

    Level 2: 185/135, 24/20

    Level 1: choose weight/box height

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