Saturday July 27, 2013

CrossFit Kids 8-9

WOD @9, & 11

OLY Hour 10-11

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WOD: Final Masters WOD

“Final”

100 Double-unders

100 meter Run

4 Rope Climbs (if you are not proficient at these, meaning you have a tough time making it up the rope more than twice, scale to 20 jumping chest 2 bar pull-ups)

100 meter Run

30 front squats (135/95 all ages except 55+) (115/75 55-59) (105/55 60+)

100 meter Run

100 meter Farmer carry with your KB

20 KB snatch, alternating (70/53 40-49) (53/35 50-59) (35/25 60+)

100 meter Run

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