Monday 11/08/13

A) Strength 5-5-5-3-3-3 reps of snatch (full)
B) Amrap 12 min
Ascending ladder of
3 power snatches 50/30 kg
3 box jps 30/24″
3 c2 b pull ups
6,6,6.
9,9,9 reps of every thing etc for 12 min
Keep climbing in 3 s
C) max reps in 3 min of
TGU 24/16 kg

Congratulations to our two teams that competed in the aces high teams crossfit comp at orange 1st & 2nd out of 16 teams great effort.

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