Friday, Jan. 23, 2015

photo(829)Jessie K. has only been CrossFitting for a few months and she’s killing it. Keep up the awesome work, Jessie!

012315 WOD

A. EMOM 6:00

Minute 1: 100-meter run

Minute 2: 40 double-unders

Minute 3: 0:30-0:45 hollow rock

B. Deadlift

Take 15 minutes to build to a challenging set of three for the day. Rest 2-3:00 between heavy sets.

C. For time:

15 hang power cleans (135/95)

15 ring dips

400-meter run

12 hang power cleans

12 ring dips

400-meter run

9 hang power cleans

9 ring dips

Metcon programmed by CrossFit Invictus

>> On-Ramp

For time:

12 hang power cleans

12 parallette dips

200-meter run

9 hpc

9 dips

200-meter run

6 hpc

6 dips

200-meter run