December 9th, 2014

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:
10 Weighted Box Step-ups (24/20″) every 2 minutes, for 5 rounds. ┬áIncrease the weight when possible.
Work Capacity:
AMRAP in 10 minutes:
– 3 calorie Row, 3 Power Cleans (135/95 lbs)
– 6 calorie Row, 6 Power Cleans
– 9 calorie Row, 9 Power Cleans
Continue adding 3 reps to each round until time expires!
“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
– Henry Ward Beecher

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