Tuesday – 170214

whoever-said-diamonds-are-a-girls-best-friend-never-owned-a-dog-did-crossfit-320a9

Announcements

  • Outside the Box!
    • This Friday night – Bowling with Coach Sol (come celebrate my birthday with me!)
    • More details coming soon…
  • CrossFit Open 2017
    • 5 weeks, 5 workouts, a snapshot of your fitness
    • Year after year we do the Open at WMCF to test our fitness, strengthen our community, and get comfortable with the uncomfortable. ¬†We hope that you join us in making 2017 even more epic than last year!
    • Register for the Open by CLICKING HERE

WOD

In teams of 2…

In 10 minutes complete:
30 Alternating Snatches (135/95)

then, AMRAP of:
10 Deadlift (185/125)
10 Box Jumps (24″/20″)

*Alternate complete rounds. Non-working partner does a KB/DB Goblet Squat hold (35) in bottom position. KB/DB must be handed off between partners, if it touches the ground both partners perform a 3 Burpee penalty.

rest 5 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
2-4-6-8-10-12-etc
Wall Ball Shots (20/14)
Burpees

*P1 does 2 Wall Ball Shots, both partners do 2 Burpees, P2 does 2 Wall Ball Shots, both patners do 2 Burpees, P1 does 4 Wall Ball Shots, both partners do 4 Burpees, P2 does 4 Wall Ball Shots, both partners do 4 Burpees, etc…

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