December 2 2014

We will release the beginners comp WODs over the weekend starting on Friday, so keep your eyes open and get your skills on!

A1. Pullups beg max x3 int weighted 3×3

A2. Snatches Beg power snatch 5×3 int Snatch 5×3

B. Complete as many rounds as possible in 7 mins of: CFHQ

3 Muscle-ups (bar mu or scale burpee pullups/ 3 ring rows-3 ring dips

5 Deadlifts, 125/85

CrossFit= Family



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