30 January 2016 30 January 2016
Saturday 30 January 2016 '30 January 2016'

12647293_10207888675442216_7112180306676707850_nA lot going on this weekend.  Kristen, Tim, and Ashley will be throwing down at CrossFit Emerald Isle’s strongman event on Saturday.  Please head over there and show some support.  Toni and Christina will be competing at CrossFit Sua Sponte on Sunday.  Their first event starts at 10am.  Plenty of time to wake up, get some coffee, and head down to Raleigh and show some love.  For those that are staying local on Saturday, Oscar will be holding down the fort at Burn for those that need to get their fix in.  Yoga and Open gym are cancelled for Sunday.

1. Warm-up
Weakness warm-up:
150 cal row /100cal row/ 50cal row

2. Strength
Touch and go deadlift – 1×6@67.5% 1×5@77.5% 1×4@87.5% 1×1@97.5%

3. Met-Con
AMRAP 5 Minutes
5 Power cleans 155/105lbs 135/95 95/65
5 CTB pull-ups/ pullups/ ring rows

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 3 minutes x3
25/20 Assault Bike calories
Max dumbbell snatch in remaining time 70/50lbs
Rest 90 seconds between AMRAPs

4-5b.
For time:
50 Burpee pull-ups with +/- 20/12lbs vest

4-5c. Partner Gymnastics
EMOM 16 minutes with a partner:
Even: 25 HSPU
Odd: 25 Alternating pistols
One partner working at a time, switch anytime to complete movements.

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