CompWOD and Social Gathering tonight @ 6pm.
CrossFit WOD
A. 3 x 4 Back Squat
B. 3 x ME HSPU
C1. 3 x 10-15 Weighted GHD Sit Up to Parallel
C2. 3 x 10e leg - Single Arm OH Lunge
Weightlifting WOD
A. 5 x 1 Power Clean + Split Jerk
B. 5 x 1 Power Snatch + 2 OHS
C. 3 x 5 RDL
Tonight's CompWOD is:
(Choose one)
"Rahoi"
12min AMRAP
12 Box Jump (24/20)
6 Thruster (95/65)
6 Bar-facing Burpee
or
"J.J."
Alternating Sets of:
1-2-3-4-5-6-7-8-9-10
Squat Clean (185/125)
10-9-8-7-6-5-4-3-2-1
Handstand Push Up
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