Monday 1.16.17

 

CrossFit WOD

CrossFit Open 12.3
AMRAP18
15 Box Jumps 24/20”
12 Push Press 115/73lb
9 Toes-to-bar

RX: 24/20” (no step up), 115/73lb
Scaled: 24/20″  (step up allowed)  95/63lb & Knees above hip crease.

Mobility:
Barbell Front Delt Mash
Barbell Tricep Mash
Barbell Forearm Mash

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BodyFit

AMRAP20
10 Box Jumps / Step ups
10 Dumbell Push Press
20 Sit-ups

Finisher 3×1 Minute Plank