2.28.2012

2.28.12

IMPORTANT NOTE: THE CROSSFIT TOTAL (CFT) will be taking place at the box, this wednesday night for all athletes! The CrossFit Total is a combination of 3, 1 Rep Max Lifts (Deadlift, Back Squat, and Strict Press). WODs will run at 4:30, 5:30, and 6:30 and will have a very open format. This will be a great test of baseline strength, and will give all athletes a chance to find there raw numbers. Please do not miss this!! We will re-test again, April 1, and see how "swole" we really got!! Hope everyone comes in ready to party! 3,2,1...GO!!

Warm Up: 2 Cycles
400m Run
Bear Crawl length of floor
Crab Walk length of floor
15 Burpees

AMRAP= 16min
9 Wall Ball
8 Power Cleans (135/95)
7 Push Ups (Hand Release)

"Your reward...is directly related to your risk..."

Post all scores/times/reps/loads/modifcations to comments.

4 comments:

sj said...

6 rounds rx -- then 60 ghd

Phil said...

8+12 RX

5 RFT:
20 DU unbroken
10 GHD's

4:52

Jarod said...

7 + 2 Rx

Sellers said...

6 Rds RX

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