Tuesday January 9, 2018

45

Just a little reminder the speed limit on HWY 9 is only 45 mph from Cathcart to 164th.  I have been noticing a lot of cars pulled over lately and just wanted every to stay safe and ticket free!!

Warm Up

3X

2 min Row/Bike

10 Goblet Squats

10 Monster walks

5 Wall Squats

WOD

Back Squats % of 1RM

5@80%

2@83%

5@80%

2@86%

5@80%

2@89%

CrossFit Light

Teams of 2

50 Cal Row

50 Sit Ups

40 Cal Row

40 Push ups

30 Cal Row

30 Box Jumps

20 Cal Row

20 Buprees

10 Cal Row

10 HSPU

CrossFit Teens

Teams of 3
For Time:
70 Calorie Row
100 Dumbbell Snatches
100 Lateral Barbell Burpees
100 Thrusters
100 Lateral Barbell Burpees
100 Dumbbell Snatches
70 Calorie Row

 

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