Max Effort Upper
Strength
Split Jerk (1RM – in less than 10 reps after 50%)
**Take from rack
WOD
Happy Birthday Coach “Big Cat”
“Fat Cat “
3 Rounds
1min at each movement for max reps
Fat Bar Hang Cleans (115,75)
Burpee Box Overs (20,20)
HSPU to a 2″ deficit
Gymnastics Bar Complex (K2E+T2B = 1)
Max Cal Row
1min Rest
** Score total reps of all 3 rounds
1min at each movement for max reps
Fat Bar Hang Cleans (115,75)
Burpee Box Overs (20,20)
HSPU to a 2″ deficit
Gymnastics Bar Complex (K2E+T2B = 1)
Max Cal Row
1min Rest
** Score total reps of all 3 rounds
Extra Credit
3×15 partner leg throws
Announcements
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12