12.11.14 Thursday

CrossFit Equality – CrossFit

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Hang Power Snatch + OHS (5-4-3-2-1)

Work into a single heavy Hang power snatch followed by OHS

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes
10m Bear Crawl
10 Tuck Jumps
10m Broad Jump
10 Superman
10m Crab Walk
10 Mountain Climber
10m Broad Jump
10 Plank Ups (Full extension at top = 1)

After Party

2min Sit Up Challenge!
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6:00am CFLite
Cash In: 50 KBS (44/35#)
4 Rounds of:
10 Ring Dips
10 Straight Leg Sit Ups
10 Goblet Squats
Cash Out: 50 KBS