Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

None today

WOD

FTX Throwback from 3rd January, 2012!
[with just a few Rx+ tweaks]
I.W.T.
3 Rounds of:
10 Hang Cleans @ 60% 1RM
2:00 Jump Rope
Rest 3:00
————–
3 Rounds of:
10 Push-press @ 65% 1RM
2:00 Step-ups (Knee Ht. Box)
Rest 3:00
————–
Then, For Time:
4 Rounds of –
10 Indian Sit-ups
10 Burpees
10 Box Jumps, 24/20″
10 Knees to Elbow
10 Shoulder Push-ups

Rx+: as written
Rx: ISU from a gymnastic pad to the floor, 20/18″ Box, Knee to Chest, Push-ups

Elements

Burn 1

45:00 AMRAP

• Row 300m
• 20 Russian KB Swings
• 10 Ball Slams
• 5 Pull-up
• 3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB

Perform 20:00 of this if you are new to CrossFit.