WOD for 24 JAN 2016

0500 and 1140ish at the Fred

If you are a CFL1 and reading this and you are not already partying hard with CF89 we need you. We need a coach for the 1140 class. Please let me know if you are interested.

The rest of yousss. I need donations for the Website! I ain’t got the jack I used to have so please donate today so I am not living in a card board box.

The CrossFit open is almost upon us! The open is an awesome experience! I will not be here for the entire thing unfortunately but that is no reason not to do it! Shine like a blazing star CF89 and sign up for the Open!

You can register here:

https://games.crossfit.com/

It cost $20 and is well worth it.

 

On to business!

 

Warm up:

3 rounds for time of:

5 Pull-ups

10 Toes-to-bars

15 Wall Balls, 20/14 lbs, 10 ft

30 Double Unders

 

WOD:

5 rounds for time of:

6 Muscle-ups

12 Front Squats, 135/95 lbs

24 Box Jumps, 24/20 in

 

Strength:

Alt EMOM 10 min

Shoulder Press 7-7-7-7-7, using heaviest weight per set

Back Squat 7-7-7-7-7, using heaviest weight per set

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