December 2012 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

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Se acerca la fecha….1 week to go para el team Competition!!

Just a reminder: Teams of 3 (2 guys 1 gal), $10 Inscripcion for BBQ Expenses

Reebok CrossFit PTY doors open @ 9am Monday November 26, 2012

warmup on your own, First WOD begins @ 9:30 AM

WOD 1 – For Total Reps in 14 minutes. Pick a different team member for each part!

A) AMRAP 3 MIN. – GROUND TO OVERHEAD (115/85)

all three team members – AMRAP 1 MIN. – PARTNER WALL BALLS

B) AMRAP 4 MIN. – SHOOT-THROUGHS

all three team members – AMRAP 1 MIN. – PARTNER WALL BALLS

C) AMRAP 5 MIN. – BURPEE BOX JUMPS

WOD 2 – TEAM “FILTHY FIFTY” – For time

Team must complete the reps of each exercise before passing on to the next exercise.

Split in any proportion amongst the 3 team members the following exercises:

50 Box Jumps (24/20)

50 Pull-ups

50 Kettlebell Swings (53/35)

50 Steps of Walking Lunges

50 Toes 2 Bar

50 Push Press (45/35)

50 Junkyard Dogs

50 Wall Balls (20/14)

50 Burpees

150 Double Unders

After the 2 WODs we will have BBQ and Beers!

$5 cover charge for every non-competitor that stays, or….bring beer, others, and/or food

(we´d rather you bring something than charging you!)