01/15/2016

14
Jan

01/15/2016

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Are you signing up for the 2016 CrossFit open?

https://games.crossfit.com/register-athlete

Strength / Skill

Push Press (12-12-12-12)

40-45-50-55%

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Pull-ups (10+-10+-10+)

Strict, any grip is allowed. If 10 is easy, go until it gets hard, but not to failure. If 10 is hard, scale movement to 10 inverted rows, chest to bar.

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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