WOD
 | Fri, Oct 14 2016 |  |
| CrossFit 20161014 | On-Ramp Day 12 |
CrossFit 20161014
(Time, Rx+, Rx2, Rx3)
OH Squat warmup 5-5-5
OH Squats 5-10-3-20-1-30
WOD:
10, 9, 8, ... 2, 1 Hang Snatch
1, 2, 3, ... 9, 10 HSPU
Rx+ 115/75
Rx 95/65
Rx2 75/55, Stink bug pushups
Rx3 45/35, elevated feet pushups
| 0% |  | |  | 0% |
| Wayne | 12:19 Rx | | | Coach J | 22:45 Rx | deficit HSPUs | | Sheri | 9:53 Rx2 | | | Chelsea | 17:55 Rx2 | | | Joseph T | 21:37 Rx2 | | | Nino | 11:40 Rx3 | 65# | | Alden | 8:02 | 30# |
|
On-Ramp Day 12
(Time,  Onboarding)
Warm-Up
Movement Introduction
- Headstand/Handstand
- Handstand Pushup
- Kettlebell Clean/Jerk
WOD:
- 200m Run
- 15-12-9 of Squat/Body Row/Pushup
- 200m Run
| 0% | | | | 0% |
Planned: Sun,Mar10,2019 Thu,Mar7,2019 Tue,Mar5,2019 Sun,Dec16,2018 Sat,Dec15,2018 Tue,Nov6,2018 Sat,Jun2,2018 Tue,May22,2018 Sun,Feb11,2018 Fri,Feb9,2018 Tue,Dec5,2017 Thu,Nov30,2017
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