WOD 19 November 2013

19 Nov

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Level 2

Clean – 12 minutes to find a heavy triple (7 out of 10 exertion)

6 rounds for quality:
10 hollow rocks
10 arch rocks

Thruster – 7 minutes technique/warm up

3 rounds for time:
12 thrusters (42.5/27.5kg)
21 box jumps (24/20″)

Level 3

Clean 2-2-2-1-1-1

8 rounds for quality:
10 hollow rocks
10 arch rocks

3 rounds for time:
12 thrusters (50/35kg)
21 box jumps (24/20″)

Links & News

Developing strength for the L-sit.

What is skin for?

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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