#CrossFit #Hackney #WOD 30/01/2014 #withmomentum

Posted 30th January 2014 by Josh Schouten

Warm-up

3 rounds (12minutes) of:
:40sec max reps of Wall Balls
:40rest

* try to maintain Wall Ball reps each round

All Athlete
A. 1 Power Clean & 2 Front Squats @70-75% 1RM EMOM for 12minutes

EMOM for 10minutes

Even Minute perform 3 Front Squats* @ best weight lifted in A.

Odd Minute Perform 3 Kipping HSPU

CrossFit Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
CrossFit Athlete
15 Box jumps 24/20″
12 Push-press 50/30kg
9 Toes-to-bar

* Care of StreTch
CrossFit & CrossFit Endurance
[Scale: Push-Press 40/20kg]
[Scale: TTB -> TT-Rings ->K2E]

All Athlete
[Scale: Box Jumps to comfortable height]