January 17, 2015 admin


In Teams of 2 – 1 person working at a time

1. For Time (12min cap):
10 x 250′ run (D/B x5)

Rest 3mins

2. AMRAP 10mins (I do “X”, you do “X”)
3 Lunges
5 Wall Balls

Rest 3mins

3. AMRAP 6mins: Russian Twists

Competitor’s Program

1. 20min Airdyne at very easy pace – every 4mins do 2-5 Muscle Ups (no more than :60)

2. EMOMx5: 4 TnG Power Snatch – Build each set so last set is tough, but still fast

3. 21-15-9

Deadlift 185/135
Box Jump 24/20″
Airdyne Calories

Notes:  21 of each, 15 of each, 9 of each.

REMINDER:  Today a team of CFR athletes will be competing at the Battle of the Boxes competition at Motor City CrossFit in Sterling Heights.  Please come out and support our athletes…you can purchase a $5 spectator ticket HERE. For more info on the event, CLICK HERE.  Our heat times are as follows:  9:30am, 11:17am, 1:30pm, 3:45pm.  Heat times are estimated and will change if things are moving along faster or slower than expected.  If you do come, don’t forget to stop by Mama’s booth and show some support by buying one of your favorite Paleo Treats!!

“You can be the moon, and still be jealous of the stars.” – Gary Allan

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