Wednesday 1/20/16

a) WARM UP: 
– 10 min Foam Roll
20 Jumping Jacks
10 Sampson Lunges
20 Swammers

3×30 KB Swings, rest 1:1
3×10 Box Jumps, rest 1:1
(must step down)

b) METCON: “Stop.. Oh.. Then Wiggle Wit It”
3 RFTs
10 Bar Facing Burpees
10 Front Squats@95/65
10 Lateral Burpees
*rest 60s between*
*Purpose of today is speed with perfect form. Weight should be LIGHT. Open Athletes do 4 Rounds*

Crazy how quickly things have grown… Most of the guys weights wouldn’t be competitive against today’s CrossFit women!

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