Monday, December 2, 2013

shakedown 4

 

2013 SoCal Santa Shakedown is coming up Saturday December 14th. This is our in-house competition that benefits Toys for Tots. We have a scaled division and RX division so everyone can participate. Entrance fee is a toy! Sign up on the whiteboard or email sarah@crossfitsocal.com to register.

Download the December Newsletter HERE

Today’s Workout:

Skill: tabata hollow rocks

Lift: 12 minutes to establish: 1 RM Front Squat
then,
3 minutes to complete: 2×3 front squat dropsets

WOD:18 minute time cap:
30 Deadlift
40 steps Overhead walking lunge (sandbag)
30 Toes to Bar
15 Bar muscle ups
Then with remaining time:
Row for calories

Level 3: 275/165, 80/40
Level 2: 225/135, 40/20 (medball) , 15 attempts
Level 1: 135/95, 20/14 (Medball), 15 strict pullups (scale with band)

**DECEMBER TWIST BONUS WORKING COMING SOON**

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