Thursday, January 15

cfopen

REGISTER HERE TODAY FOR THE 2015 CROSSFIT GAMES OPEN TODAY!  More categories to choose from this year including a TEEN and SCALED division!  Don’t forget that there are several Master’s age groups and of course RX!!  It’s going to be a fun year! Don’t miss out!!

Lift:

Front Squat

3 at 70%, 3 at 80%, 3+ at 90% of 1 rep max

 

WOD:

Team Event 4 of 2013

Teams of 2- share the work

60 Wallball

60 Pull-ups

60 Pistols

60 Dumbbell Snatches

 

L1: Choose DB and ball weight, jumping pull-ups and air squats.

L2: 50lb/35lb, 20lb/14lb

L3: 70lb/50lb, 20lb/14lb

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