Wed – 10/15/2014

Upcoming Fundraiser / Competition – Barbells and Handlebars

We already have a few people registered to participate in East Dallas CrossFit’s ‘Barbell and Handlebars’ on November 22 in Community Brewery’s 10,000 sq ft facility. The event benefits the Movember Foundation. Click here for more info and to register!

WOD

3 Sets:
8 Strict Weighted Supinated Pullups
No rest
30-60 second Hollow Out
Rest 90 sec

AMRAP in 6 min:
5 Thrusters (95/65)
5 OHS (95/65)
10 Thrusters
10 OHS
15 Thrusters (95/65)
15 OHS (95/65)
…and so on until time expires

Rest 6 min

1600M Run for Time

Extra

Jerk From Rack
EMOM x 12 min – ascend in weight each minute to Heavy Single

Move immediately into:
Every 90 sec for 5 Rounds
3 Shoulder to Overhead @ 60% of single
6 Box Jumps (30/24) x 5 rounds every 90 sec

Front Squat
Every 60 seconds – 5@60%, 3@70%, 2@80%, 1@90%, 5@75%, 3@85%, 1@95%

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