Wed Jan 18

3 Rounds for Time
5 x Squats
5 x Knees to Elbows
5 x Pushups

Mon Jan 16

Escalating Intensity (Version #2)
6 Min AMRAP:

Do 1 of each then 2 of each all the way to 3 then start over. That is one round.

• -Deadlift 225/155
• -Pullup (Chest to bar which means the bar touches between the collar bone and Pectoral)
• -Pushup (Hands off)

From: http://www.seacitycrossfit.com/2012/01/january-16-2012.html

Wed Jan 11

'Afterlife'
2RFT
* 50 Box jumps (24/20")
* 25 Burpees
* 50 pullups
* 25 Wallballs (20/16# to 10/9' target)
*25 Dubbell thrusters (example)