November 27th, 2011

CrossFit SW Portland
November 27, 2011
Sunday

Warm up, skill, MOB WOD = see board

WOD A or B

* Option A) Function! or Option B) Being!

Option A)
Function

6 sets @ high effort:
5 tough push press – grunt effort
10 high box jumps – so you have to explode up each time
45 Double Unders AFAP
rest walk 4 min b/t sets actively

Option B)
Being
part 1:
In 10 min build to a 1RM in the thruster
rest 5 min
part 2:
In 10 min as many rounds of:
7 HSPU
7 hang squat clean – 155#/105#
rest 5 min
part 3:
In 10 min:
AMRAP Double Unders

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