Wednesday 1.27.16
In case you missed it -- we're basically famous. Chelsea is super famous. :) CrossFit and the CrossFit Games reposted this image on Facebook, Instagram, and Twitter today!!
FOUNDATIONS
A. 9 min AMRAP of:
3 strict pull ups
3 push ups
10 box jumps (24/20")
15 knee raises
immediately followed by,
15 min to build to todays 3RM push press
GPP
A. 9 min AMRAP of:
5 ring muscle ups
10 box jumps (24/20")
15 T2B
immediately followed by,
15 min to establish 1RM split jerk from the rack
COMPETITION
(Pre GPP)
A. EMOM for 12 minutes:
MIn 1: 15/12 calories on Asssault bike
Min 2: 3/2 rope climbs
(Post GPP)
B. 3 sets not for time of:
20 reverse snow angels
60 sec face down Chinese plank
rest as needed