January 9th, 2015

CrossFit (6am, 5:30pm)
Skillwork:  Pull-ups
Work Capacity:
AMRAP in 20 minutes:
– 10 Chest-to-bar Pull-ups
– 20 Overhead Lunges, 95/65 lbs
– 30 Box Jump-overs, 24/20″
– 40 Sit-ups
– 50 Front Squats, 95/65 lbs
CrossFit Light (7am)
Strength:  Front Squat 5-5-5-5-5
Work Capacity:
AMRAP in 10 minutes:
– 5 Ring Rows
– 7 Push-ups
– 9 Front Squats, 45/35 lbs
Front Squat instruction from CrossFit.com – they have started posting some other videos online too in their daily posts, check them out!

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