1 mile
then
Grace
30 clean an jerk(135,95)
or what ever you used last time
15min amrap
lunges speed bump and back
ball slams 30 reps (20,16)
wall walks 5
rope climb 1 any time during round
10-9-8-7-6-5-4-3-2-1
Squat Cleans (95,65)
Box Jumps
box sit?
5rnds
200m
pullups25/20/15/10/5
deallifts5/4/3/2/1 (as heavy as possible)
nice extension(s)
back squats
5,5,5
7 rounds for time:
15 Push Ups
9 ground to overhead (95,65)
whos the real judge?
Officially moving 9:00am class to 9:15 starting this week, Monday.
Garage Games Carpooling & Information
Posted: January 20, 2012 in UncategorizedIf anyone wants to carpool tomorrow, meet at the gym by 6:30am. Competitors need to register BEFORE 8am. The event starts AT 8am.
CrossFit Greensboro
901 Norwalk St # F
Greensboro, NC 27409
Come on out and root for our competitors!
10 mins to find max Thrusters weight
Then mobility Wod coaches choice
Get ready for Saturday
Reminder! No class this Saturday.
3rnds
20 GHD situps (if we have enough)
30 Sdhp (53,35)
40 lunges
Reminder no 10am this saturday
