December 3, 2013

By December 2, 2013 wod No Comments

Workout of the Day
Skill Work
Double Unders
5×30 unbroken
(15 min)
then
Bench Press
Find your 5 rep max.
15 Min work up to 5 RM Bench
Compare to Aug 29, 2013
then
CrossFit Games Open Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean 165/110#
Jerk 165/110#

Sports Conditioning
Skill Work
Double Unders
4×5 unbroken
(10 min)
then
Back Squat
Find your 3 rep max.
3.3.3.3
15 min to work up to 3RM
then
7 MIN AMRAP
12 AbMat Situps
6 Burpees
3 T2B

Post your scores to the Whiteboard.

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