WOD 1.13.15

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Split Jerk (5 X 3 @ 60% of 1RM – Speed Work)

Metcon

Mastes Tour Chipper (2015) (Time)

50 Thrusters

40 T2B

30 Wall Ball OH Lunge

20 Burpee over the bar (2 foot jump and land)

12 Minute Cap In The Tour, no cap for the gym

RX+ = 135/20 95/14

RX = 115/20 75/14

Scaled = 95/20 65/14

Level 1 Scaled = 75/20 55/14

This is supposed to take some time to get the Thrusters done.

Cool Down

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