Wednesday – 130123

You think CrossFit is hard? Try “drown proofing”. (Disclaimer: do not try swimming with your hands or feet tied. You will drown.)

There is a signup sheet for the GetRX’d competion next to the kiosk computer in the office. This is not a commitment to participate, just a show of interest to start pairing teams up. Please mark if you prefer to go as an individual or as part of a team…

Don’t forget, CubFit (ages 8+) on Thursday Nights at 6:30. Get your kids moving!

WOD

12 Minutes to work up to heavy 1 Power Snatch + 3 Heaving Snatch Balances

-then-

5 rounds for total reps of-

2 minute AMRAP of:
20 AbMat Sit-ups
10 Burpees Over-the-Box 24/20

1 minute rest after each AMRAP

EXTRA

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO
Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

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