CrossFit FrontierCrossFit Frontier 2013-03-07 22:34:14

Tomorrow we will host the CrossFit Open WOD 13.1 from 9-10:30.  Standards meeting for judges and athletes is at 9-9:15. Scaled/ Masters will start promptly at 9:15, Rx to follow.  Let’s do what we do best, SNATCHES & BURPEES!!!

Barbell Work
Spend 12 minutes working on the following set:
6-6-6-6-6-6
Split Jerk
*This should be light weight, focusing on establishing clean and efficient muscle memory.  Every set should be the same weight, besides maybe the first two.  

WOD
7 Rounds of:
5 HEAVY Kettlebell Swings
75 Double Unders

Rest 1 Minute between rounds

*Each round is a max effort!

*Compare to 10/4/12

Basics
4 Rounds for time of:
15 Split Jumps
100 Single Unders
15 Push-Ups
*Compare to 10/4/12

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