150812 Wedneday 0900 & 1800 & 1915

Athletes,

Are you wanting to put your meat to the metal and do a team competition under the CrossFit Games umbrella. Well sign up for the Team Series. You need 2 males and 2 females. They don’t have to train under the same affiliate just need to come together to do the workouts!

http://games.crossfit.com/article/next-crossfit-team-series

Let me know if you’re interested. This is just like the Open. No thoughts of grandeur just another competition to sink your teeth into!

Jared – FTCF

A. Warmup
4 Minute AMRAP
4 Pullups
10 Squats

B. SWOD
Power Clean Ladder

C. WOD
Stagger Groups of athletes as need be. If you have a very large group use the bikes inside same calories. Resistance should be 15/12 male/female.

18-15-12-9-6
Toes to bar
Calorie row
12 Minute Cap

Rest 4 Minutes

18-15-12-9-6
Pullups
Pistols
12 Minute Cap

Cash out: 3 x 12 GHD Situps

57277727

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