Friday October 11, 2013

Friendly reminder, this is Carlina's last day with us, before she moves to tobacco road.  Also, I am making the sweatshirt order tonight, so if you want one be sure you check the previous post with a website link on the available styles and sizes.  The cost for each no matter the size is $40.  So, if you want one send me the size and color combo to justin@crossfitwarrenton.com.

IMG_4470

Skill/Strength

OPEN (work on stuff)

WOD "Carlina"

1' of Box Jumps (30/24)

immediately into 8' AMRAP of:

4 Overhead Squats (135/95)

8 Lateral Burpees over Bar

1' rest (to adjust weights)

8' AMRAP of:

4 Hang Cleans (155/105)

8 Front Squats (155/105)

immediately into another 1' of Box Jumps (30/24)

for TOTAL reps

(your score is the total number of reps completed for everything. this WOD is a massive 19' AMRAP with a 1' break in the middle.  With that being said be sure you adjust your weights quickly during the 1' rest or you will be late for the start of the second part.)


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