17 Dec WOD- Sunday, Dec 18

9:30 and 10:30 am Regular CrossFit

Strength:

Clean Pull
2-2-2-2-2
90-100% of 1rm clean

Skill: Rope Climb Review

WOD:

12 min AMRAP
3-2-1
Barbell Burpees*
Rope Climbs 15ft

Lv1: 85/55
Lv2: 115/75
Lv3: 135/95

Barbell Burpee = push-up with hands on barbell, then clean and jerk the bar

Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob’s CrossFit story here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec18/”]WOD LOGGING[/standout-css3-button]

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