Friday 6DEC13

December 5, 2013WOD

Please try to make it in today! We’re going to establish a new 1RM Front Squat; we’ll be using this number in the future.

Can you imagine if you found CrossFit at 12 years old?
http://www.youtube.com/watch?v=0JHQqsE-rxM&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng

1) 8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 60% of 1RM Snatch (Refer to 28OCT13)

2) Establish 1RM Front Squat
15 minutes

3) OPT’s “flight simulator“:
For time, 12min time cap;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Post time to comments.
You MUST stop between sets; you CANNOT skip singles during sets.

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