WOD, February 13, 2013

***CrossFit Kids has been canceled for the time being, look for it this summer! Also, we have added open gym to the 11am CrossFit class, you can come in and do the WOD, or work on your weakness and have atrainer there to help, guide and teach you. Talk to Bobbie, Max or Billy about adding it to your membership***

*** SinCity CrossFit West will be open next week! Starting this Wednesday-Saturday, you can go in and hit up a free workout and check it out! for all information check out www.sincitycrossfitwest.com ***

Workout of the Day

Squat Clean 2-2-2-2-2

Then,

12 min AMRAP

5 Power clean 155/105

7 Lateral burpees over the Bar

9 Ring dips

.

Metcon

Slamball TABATA!

20 seconds of work 10 seconds of rest for 8 intervals, 32 intervals total, for max reps.

Slamballs 30/20

Lateral jumps over the ball

Front squats with ball

Ball facing burpees

*total reps is the score

 

 

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