December 22, 2011

Thursday, December 22, 2011

Death Brush

Warm up:  500 m row, 3 x 5 of dips, squats, pull ups

Skill/focus:  spend 10 mins building your clean/dl load

Workout:
3 muscle ups
3 squat cleans 225#/155#
9 hspu
12 deadlifts 225#/155#
4 RFT

and the winner is CrossFit Family. . .

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what a close race with Primal Bacon only 1 vote behind. . .

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and Snowmen Having Fun

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