Thursday, January 9, 2014

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COACH RICH PLAYING WITH OUR NEW CHAINS.

TODAY AT SOCAL:
Competitive Athlete’s meeting tonight at 6pm. If you are wanting to turn CrossFit into your sport and compete either locally or in the CrossFit open come by tonight.
 
WOD:
Open WOD 13.5
AMRAP 4 mins:
15 Thrusters
15 Chest to bar pull-ups
If you finish 3 rounds within the 4 minutes, you get another 4 minutes. If you finish 6 rounds within 8 minutes, you get another 4 minutes.

Share the pain version: dumbbell thrusters and jumping pull-ups
L1- choose weight, modified or chin over bar pull-ups
L2-55/75lbs
L3-65/100lbs

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