Jan 3 2014
Free Class Saturday at 11AM – Come see what CrossFit is all about before the January Beginner’s Classes start on Monday!
Normal Hours today but please be careful driving in the snow.
Teams of 2
150 WallBalls (20/14 – Equal Unbroken Sets)
1500m Row (Alternate every 250m)
150 KettleBell Swings (1.5/1p – Equal Unbroken Sets)
Between you and your partner you will complete the total amount of work listed. Determine what split you will complete BEFORE the WOD starts and stick to that number Unbroken. Maybe you choose 10s for the Wallball and KBS that means that if you complete 8 and drop the ball to rest NONE of those reps count – you MUST do an unbroken set of 10 for the reps to count and for your partner to start.
HBBS – Establish a heavy triple for today in less than 15min.
Then – 1 HBBS at 90% of triple every 20s for 5 Min – once bar is unracked it stays on your back the entire time.
2RM TaG Power Clean and Push Jerk.