December 2010

Road Trip to CrossFit West Essex 333 Route 46 WestBuilding A, Suite 120Fairfield, NJ 070049AM – 1PM          crossfit.com

Athlete's Choice LEVEL 1 – 75# (45#) For time: 10 thrusters 10 pull-ups 10 squat cleans 10 ring dips 10 overhead squats 10 burpees   LEVEL 2 – 75# (45#) For time: 2 rounds of: 10 thrusters, 10 pull-ups 2 rounds of: 10 squat cleans, 10 ring dips 2 rounds of: 10 overhead squats, 10

6 rounds for time of: 5 deadlifts – 225# (155#) 10 box jumps – 24" (20") 10 ghd sit-ups 20 back extensions          crossfit.com   wall ball cap = 45

Athlete's Choice Complete as many rounds as possible in 20:00 of: 30 wall ball shots 15 clean to overhead – 95# (65#) 30 abmat sit-ups     "Nate" complete as many rounds as possible in 20:00 of: 2 muscle-ups 4 hspu 8 kb swings – 32kg compare scores to 08/28/2010     crossfit.com   wall