Monday, Oct. 6, 2014

Kim T.K. and her son, William, are among the growing membership of awesome parent/youth duos. We love our CrossFit Upcountry fit families!

100614 WOD

A. 5:00 with teams of two:

Partner A: Run 100-meters with med ball + 10 wall balls

Partner B: ME med ball sit-ups

Switching; score is sit-ups. Team with most sit-ups won’t do 10 muffin tops.

B. Back squat

75% x 5

85% x 3

95% x 1+

Use an experienced spotter on your final set

C. For time:

10-8-6-4-2 *

Hang full cleans (135/95)

Ring dips

* 15-yard shuttle run between each round

>> On-Ramp

For time:

10-8-6-4-2

Dumbbell hang full cleans

Parallette dips

* 15-yard shuttle run between each round

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bar star

Josh brought Christmas early and thoroughly cleaned and oiled the barbells on Sunday. We’re so thankful! Be sure to chalk up today and spend a silent moment in gratitude for Josh’s superb cleaning skills.