Monday, February 3, 2014

firefighter throwdown
The Firefighter Throwdown (OPERATIONS BY CROSSFIT SOCAL) is coming up Wednesday February 19th- Thursday February 20th. We are in need of more volunteers to judge and help support the event, these are paid positions. Email to help


Today’s Workout:
Snatch Balance 3 reps at 50%, 3 reps at 60% and 3 reps at 70% of OHS
Wendler/Conjugate: Deload week complete lift above

For time: 21-18-15-12-9-6-3
Back Extension
GHD sit-ups
Overhead Squats

L1 55/75 lbs
L2 65/95 lbs
L3 95/135 lbs



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