|Kellie and Sarah|
|Anna, Kellie, Angie|
|Kalli, Tim C, Sarah|
|Roland, Brooke, and Anna enjoying (!) some self-massage with the LaCrosse balls.|
We have a normal Saturday class, and then a competition CrossFit Open WOD 12.3 class right afterwards. We will get started with the first heat by 10:10, and then the second heat by 10:35. Come in early to get warmed up!
20 minute AMRAP
30 (as a team) Dumbbell Power Clean
30 (as a team) Overhead Squats, PVC
- The Rules
- This is a partner WOD
- During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
- During the first leg, Partner A completes 5 Cleans, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
- Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the plank position
- Of course everything in this WOD can be scaled accordingly, our goal is 100% participation.
10 am CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ (20″)
12 Push press, 115# (75#)
CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.