SUNDAY JANUARY 17, 2016

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CrossFit M3 – CrossFit

Warm-up

500m row

3 RNFT

20 mountain climbers

15 KBS

30 second handstand hold

Group banded shoulder mobility

Weightlifting

Strict shoulder press

3-3-3-3-3

See demo here: http://youtu.be/xe19t2_6yis

Metcon

PARTNER WOD

One partner working at a time

– partner 1 completes movement 1, then partner 2

– partner 1 completes movement 2, then partner 2

repeat

4 min AMRAP

8 Dumbbell thrusters

1 Rope climb

– 1 min rest –

4 min AMRAP

8 box jumps

2 wall walks

– 1 min rest –

4 min AMRAP

4 Broad jumps

8 Toes to bar