12.22.14 – WOD

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Athletes: Dylan M. and Jubani E.

Monday

CrossFit:

Warm-up:
Jog 600 meters
2 rounds of 30′
Lateral Lunge
Scissor Kick
Toe Pulls
Quad Pulls

What’s your Grid Score?

A)
2 rep max Clean & Jerk
*must start chest to deck and must complete both reps inside of 20 seconds

B)
20 Thrusters for time, 135/95 pounds

C)
4 Rope Climbs for time, 15′

D)
Max Muscle-ups in 80 seconds

E)
For time:
15 G2O, 135/95 pounds
10 Burpees over the Barbell
15 G2O, 135/95 pounds

*6 minute time cap

Mobility:
4 minutes from the posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
25 minute Partner AMRAP of:
100 Double Unders
50 Walking Lunge Steps
25 Calorie Row
12 Pull-ups

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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