646 WOD 1-9-17
Take 20 Minutes and find today’s 3 rep max for Box Squat (add 2.5-5 kg from last week)
*Perform sets of 5,5,5,3,3,3 while working to your 3RM
* if you have time, drop down to 85% of the days heavy 3 and do AMRAP
Complete AMRAP Alternating 45 Seconds with a Partner for 30 Minutes of:
100 Calorie Row
100 Thrusters 43/30kg
646 UPCOMING EVENTS AND SCHEDULE:
Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!
SAVE THE DATE! Saturday February 4th – 646 MARANA GRAND OPENING WOD AND BBQ!!!!!!!!!
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS FEBRUARY 24TH and goes through the end of March)