HSPU-Ball Slams/C&J

Great group

Monday December 2, 2013

*For those of you who come east to the Box on 103rd St; the Railroad tracks just east of Kedzie will be closed this week.  Please consider your alternate route of 111th or 99th.

CrossFit Kids: JV (6-12 years) 3:20-3:55pm Varsity (13-17 years) 5:00-6:00pm

7 min AMRAP 5 HSPU 10 Ball Slams 40/30/20

Skill/Strength: EMOM 15 1 rep Clean & Jerk Across Heavy but no less then 65% 1RM

3 Sets Max Rep Strict Pull Ups Use apprpriate band and journal band/reps per round

Warm Up: DROM 20 In Place Inch Worms 10 Squat Tuck Jumps 10 GHD SitUps 10 GHD Hip Extensions 3 min DUs Plank Hold 1 min Then Burgener

5:00 Debbie  30#/6 Melissa 20#/7+5 Raegan Rx/6 Maria 25#/7+8 Adrian 40#/6+9 Mike L 40#/4+7 Chuck 30#/5+8 Wendy 25#/11+7 Lisa 25#/7+1 John R 30#/4+2 Vic Rx/5+4

6:00 Dan B 40#/5+2 Vin  40#/6 Michelle 20#/6+10 Gigi 20#/6+10 Victor 30#/5+8 Thea 30#/4+9 Jenny N 30#/7+8 Katie 30#/6+11 Patrick Rx/5+1 Julie 20#/9

7:00 Tricia 30#/5+13 Jason 40#/5+2 Mark 30#/4+9 Lindsey 30#/2+4

9:00 Tim 25#/6+6 Kim 30#/6 Dave 30#/6 Randy 30#/2+3 Angie 20#/6+6 Beetle 40#/3+7 Doug 25#/6+7 Sewnig Rx/3 Richie 40#/4+3 John Mc 30#/5 Grande Rx+95# Atlas Stone/4 Bill 25#/5 Jenelle 20#/6

10:00 John C 30#/6+5 John R 30#/6 Metz Rx/3 Tracy 30#/6+5 Mary Lee 20#/5+6 Curtis Rx/4 Semiko 30#/6+10 James 40#/6+11 Dawn 20#/7 Fred Rx+Deficit HSPU/4+4

4:00 Julie 3+3 MK Modified 7+6 Meghan Box 5+5 Tammy Rx 4+1 Gary Rx 4 Dennis Modified 5+4 Frank Box 5+6 Eddie Rx 5+2 Jenni 2+3

6:00 Christine 30# 7+7 Malopy 30# 7+3 Bernie 6+13 Allison 25# 3 Ashley 3 Lori 25# 7 Mike A 6+4 Matt B 40# 8 David M 7 Ed O Rx 3 Paula 25# 6+5 Patty 5+2 Steve 65# Atlas Stone 6+5 Bisa 5+13 Jason 6+4

7:00 Felipe Rx 5+13 George 5+1 Gareth 4 Scott C 6 Milo 5+3 Mikey 5+6 Sonntag 6 Dee 6 Brenda 6 Valerie 6+8

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