Wednesday, Jan. 9, 2013

CHEEHU FOR NEW CROSSFITTERS!

JANUARY BASICS CLASS: Casey (clockwise from back left), Kapono, Lauren, Kit, Kepa, Brian and Francis (Matt not pictured).

010913 WOD

A. Warmup

AMRAP in 4:00 with partners alternating

Partner A: 40 double-unders or 40 tuck jumps

Partner B: Hollow rock hold

Partner A can work only while B is holding hollow rock. Score is total DU or tuck jump reps.

B. Strength

Press — Wendler month 1, week 1

C. Metcon

AMRAP in 10:00

10 burpees

10 dumbbell snatches (5/side) (50/30)

10 toes-to-bar