Wednesday, January 13th 2010

CrossFit Kids – PR

CrossFit Kids action

Keegan – Clean and Jerk (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Roving plank 15 M => 3 Forward rolls => 100 M run => 3 Handstand holds/attempts

Pack and Puppies:
3 x or 5:00
Roving plank 10 M => 3 Forward rolls => 50 M run => 3 Handstand holds/attempts

Big Dawgs:
AMRAP in 15 Minutes
5 Thrusters, 45#
10 Pull ups
15 Side to side hops

The Porch:
AMRAP in 15 Minutes
5 Thrusters, 25-35#
10 Pull ups
15 Side to side hops

Pack:
AMRAP in 12 Minutes
5 Thrusters, 10-15#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Puppies:
AMRAP in 10 Minutes
5 Thrusters, pvc-5#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Cash out
Big Dawgs and The Porch:
Max handstand hold

Pack and Puppies:
Max handstand hold

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