12-2 Core to Extremity Conditioning

Happy Birthday, Bill M and Joe P!

Work Out of the Day

SKILL/SWOD

I. SWOD
EMOM x 10 minutes
10x Thruster 95/65

METCON

II. 12.2
10′ AMRAP
30x Sn 75/45 (power or full)
30x Sn 135/75
30x Sn 165/100

RX+

METCON

“Sea Legs”
In a 15 Minute Window: 
2 Rounds:
30/21 Cal Row
25 BJ Overs (24/20)
20 FS (135/95)

In Time Remaining…

Build to a 1RM:
SqCl + HSqCl + Jerk
Score is time and load lifted

M=18cal, 65lb

Handstand Walking
Alt OTMx 12:
Min 1: 50 DU
Min 2: 50′ HS Walk

NEWS & UPDATES

BATTLE OF THE SEXES IS COMING!

Saturday, February 16th from 9am to “around” 2pm

This is an event for EVERYONE! There will be games, food, WODs, “events”. Something for everyone.
It’s an annual tradition where the Rebel girls throw down against the Rebel boys in a day of fun-filled competition.

Sign up at the box.  $15.00 covers your shirt and food.
Don’t miss this epic event!

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

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