Thursday, January 16, 2014

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Hey CrossFit SoCal! The CrossFit Games Open is here!  Register today at games.crossfit.com.  Our affiliate is an official validation site for the Open WODs.  Stay tuned for details regarding our Friday Night Throwdowns open to anyone who would like to participate and be judged by a certified Open judge.

 

Today’s Workout:

Lift:
Wendler: Front Squat 5-5-5 at 65%, 75%, 85% of 1RM
Conjugate: Every minute on the minute for 10 minutes: Deadlift + Squat clean (from floor)+ jerk @ very heavy

WOD:
Team Event 4 of 2013
Teams of 2
60 Wallball 20/14lb
60 Pull-ups
60 Pistols
60 Dumbbell Snatches

L1: 20lb/35lb
L2: 35lb/50lb
L3: 50lb/70lb

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