December 18, 2011

CrossFit SW Portland
December 18, 2011
Sunday

CF @ 2pm, (3pm free intro – rsvp) or 4pm
personal training available by appointment only.

WOD: A or B

warm up+skill+Mob Wod = see board

A: Function
7 sets ALL OUT:
Dead Lift 3 reps tough TnG
Row Sprint 100 m
rest walk 2:45 actively
+
FLR on rings – 300 sec accumulated

B: Being
A. Power Clean – 2,2,1,1; rest 5 min
B. Chin Ups wtd – 2-3 x 3; rest 3 min
+
for time:
50 double unders
20 burpees
50 wall balls
20 burpees
50 double unders

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