140121 Tuesday

Congrats to Robert for taking 4th in Masters of Battle of the Boxes in FL over the weekend!

Congrats to Robert for taking 4th in Masters of Battle of the Boxes in FL over the weekend!

Congrats to Robert for taking 4th in Masters of Battle of the Boxes in FL over the weekend!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes:
Mobility + 5-10:
Axle Thruster,
Hip Extension,
NGHP.

Strength/Skill Development

A1. : 1-arm DB Overhead Walking Lunge ( x 16 (Switch arms after 8) x 3. Rest 30s)

A2. : Double-Unders (AMRAP in 30s x 3. Rest 60s. Report total reps. )

WOD

Metcon (Calories)

In 2 minutes complete:

8 Axle Thrusters (Incremental loading. Start moderately tough & increase each set as able to complete UB.)

Max Calorie Row in Remaining Time.

Rest 4 minutes x 4 sets.

Report total calories rowed across 4 sets.

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