160115 ~ Open Retest Day!

Have you signed up yet??? What are you waiting for? http://games.crossfit.com/ #TeamCanuck2016

Open WOD Retest Day!

We have 2 little ditties coming your way.  If you have completed these WODs before.....it's time to retest!! If this is a 1st run for you....turn up your intensity....leave everything on the floor!

"11.3"

Complete As Many Rounds/Reps As Possible in 5 min

Squat Clean (165/100#)

Jerk

then...

“15.3”

Complete as many rounds and reps as possible in 14 minutes of:

7 Ring muscle-ups (or MU Progressions)

50 wall-ball shots

 100 double-unders

Cash Out:

5 Turf Length Seated Sled Pull (135/95#)

50 Heavy Russians

 

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