1/10/14

Reminder:

The  Northside Throwdown is tonight at Hardware CrossFit. Entry fee is $10 and heats begin at 8:30PM. Registration and warm his open at 8. We will announce heats online by 5PM today. If you haven’t already signed up for the event, no worries! We will have space available in some of the heats! Hope to see you all there.

Throwdown WOD:

10 min AMRAP:

3-6-9-12-15…

  • Hang Squat Clean (115/75)
  • Shoulder to Overhead
  • Burpee Over Bar
Strength:

A. Bench Press

  • 1×2 @ 65%
  • 1×2 @ 72.5%
  • 4×5 @ 77.5%*

B. Deadlift

  • 1×2 @ 65%
  • 1×2 @ 72.5%
  • 4×5 @ 77.5%*

*On last set, perform an AMRAP, stop 2 reps shy of failure

Conditioning:

8 min AMRAP:

  • 7 Knees to Elbow
  • 20 Box Jumps (Step Ups) (24/20)

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