Tuesday, January 1, 2013

Part A:
20 minutes to find your CrossFit total!
2 minute rest & Setup:
Part B:
13 minute AMRAP
20 pull-ups
13 snatch. #95/65
*The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
*Scale= if you are unable to do pull ups, you will scale with HRPU. The movement isn’t as important as the intensity today, so I want you doing a movement you can do unassisted!
Personal Note:
2013 is here!! So, happy new year everyone! It is an amazing feeling to be setting goals and trying to foresee what this year may bring! But in doing that it makes me think back on the year that just passed us by in a flash! 2012 will always be one of the most important years of our life. JOMO CrossFit was established in ’12, and that was more than a dream come true! The chances are that if you are reading this, you had a part in our first year! So I just want to say thank you from the bottom of my heart! And looking forward at what we have planned this year, I can say with 100% confidence that it only gets better from here!!! Lets move forward together!!!!


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