January 27th, 2012

CrossFit SW Portland

Friday: Open Gym 6pm! Work on Mobility, Skill, goals or do a WOD!

(warm up,skill,Mob)

Option A or B

A. function
A. back squat – 2,2,2; rest 5 min
B. 10 chin ups COVP afap; rest 1 min x 3
C. standing triple jump (STJ) – jump; walk back x 3; rest 2 min x 3


B. being
part 1:
Run 400 m @ 90%
rest walk 2 min x 5
rest 6+ hours
part 2:
4 sets:
2 tough Squat Clean
8 burpees AFAP
rest 5 min
(add weight to squat clean per set)

100 day challengers do 88 burpees.

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Published by Transformations Made Possible


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