Friday, January 9th, 2015

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Special Order CrossFit Defined Zip up Hoodies!   Click Here! Ordering Deadline: This Saturday, Jan. 10th, @ noon!  10 colors to choose from. Unisex sizing.  There will be samples of all sizes available to try on by Wednesday in both facilities!

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A.
Option #1:
Sumo Deadlift: 5 Sets of 10
-1 set every 3 minutes
*Follow each set with Russian Plate twists 15/10lbs X 30 seconds

Option #2:
Sumo Deadlift: Build up to 80% in 7 sets (7-5-3-3-2-2-1)
Drop Set X 1
65%X 30 seconds X1

B.
Option #1:
20 Minute Amrap: Teams of 2
Station 1: Row 250 Meters
Station 2: Amrap of the following;
OH Walking Lunge with plate 45/25lbs X 30 ft
Sumo Deadlift Highpull with KB  70/55lbs X 20
Burpees to plate 45/25lbs X 10
*Recording total rounds and reps completed as a team.

Option #2:
4 Rounds: 3 Minutes ON/ 2 Minutes OFF
Row 250 meters
Conventional DL 225/155lbs X 10
*Fill rest of time with Burpees to 6″ target
Rest 2 Minutes
*Recording total burpees completed over 4 rounds.

Teddy B. representing CFD in Bologna. Hoozah!

Teddy B. representing CFD in Bologna. Hoozah!