Saturday, Dec. 6, 2014

Congratulations to Keoni who nailed a 325# jerk PR on Friday. This guy is getting faster and stronger in all ways after just a short time dedicated to CrossFit. There’s so much more in store. Keep up the good work and keep tackling your weaknesses, Keoni. We’re positive it will pay off.

120614 WOD

A. Group warmup

B. Stretch

C. EMOM 21:00

Minute 1: 100-meter run + 3 toes-to-bar

Minute 2: 12 box jumps (24/20)

Minute 3: 10 reverse lunges with KBs (53/35)

>> On-Ramp

Modifications will be posted on whiteboard.

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LAST BASICS OF THE YEAR!

If you are attending Basics, please be prompt. We will get you warmed up right at 8 a.m. We’re psyched to teach you what CrossFit is all about!