Warm Up
Coach’s Choice
Skills
C&J
WOD
Teams of 2 – 20 min. AMRAP – 1 working
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 T2B
20 Clean & Jerks (155/105)
10 Muscle Ups
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Travel WOD
For Quality, Not for Time:
50 Reps of Honest, Basic Pushups
50 Reps of Air Squat
*Alternate 1-rep at time of each movement
Before the WOD, read…
Pushup- http://www.crossfit.com/journal/library/07_03_Pushups.pdf
Air Squat- http://library.crossfit.com/free/pdf/CFJ_SquatClinic_Dec02.pdf
For Time:
100 Ab-mat situps
*If you don’t have an Ab-mat, use a rolled up towel.
