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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