• Facebook update October 13, 2014 at 12:16PM

    Monday 6th October

    Strength / Skill : EMOM x8
    2 Touch & Go Power Cleans @ 40-60% 1RM
    6 Mins to work up to heavy 2 Rep Max T&G Power Cleans

    WOD: The Chief
    5 Rounds of 3 Min Work & 1 Min Rest
    3 Power Cleans (135# / 95# / 65% 1RM)
    6 HR Push Ups
    9 Air Squats

    Foundations: 5 Rounds for Time
    10 Air Squats
    10 Weighted Step Ups
    10 Abmat Sit Ups
    10 OH Press via Koh Tao CrossFit http://ift.tt/1syLrnF

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