WOD

Sunday 4th January 2015

Main – CrossFit

WOD

10 Overhead squats (30kg/40kg)

10 Box jump overs (20”/24”)

10 Thrusters (40kg/60kg)

10 Power cleans (50kg/70kg)

10 Toes to bar

10 Pull-ups

10 Toes to bar

10 Power Cleans

10 Thrusters

10 Box jump overs

10 Overhead squats

(15 minute time cap)

SCALING

Air squat

Reduce weight

Reduce height

Ab-mat sit-ups

Ring rows

Metcon (Time)