Competitive Fitness 11.15.14

If you are interested in getting a sweatshirt please e-mail mramos@crossfitreformation.com with size  and quantity.

Prep Work

Team stretch

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%

B.
Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups

Cool Down
Mobility
Post results

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