1/6/2015 4 min to Win It!

Posted on Jan 6, 2015 in GRIT by crossfitgrit Comments Off on 1/6/2015 4 min to Win It!

Fitness

A. 4 min ON/3 min Rest for MAX EFFORT

Wallballs

Burpee to Plate Touch

Rowing for Calories

B. Choose Strength or Core

Strength, 5 x 5 Backsquats get Heavy

Core 4 rounds of

25 Bicycles

30 sec Plank

Competition

A. Build to Max Power Snatch

B. Overhead Squats (From Floor) 6 – 10 Resp x 3 sets @ 50% 1 RM

C. “Diane” 21-15-9

Deadlifts 225/155

HSPU (1 Abmat Kipping/1 abmat W 25# for Strict)

Fitness

Gritter      A.  / B.  / C.

Betsy       40/17/47

Blake       50/35/55

Brantley   68/44/84

Bre           71/59/51

Bryan       55/51/69

Bob          32/31/35

Colt          85/51/91

Corey       50/37/62

Dara        60/34/42

Don         55/41/56

Garrett    72/32/57

Geer        75/41/52

Haley       65/36/53

Hannah    64/36/44

Jacob        50/45/76

Jake          Ø/ Ø/100

Jason        70/42/68

Jeff           48/38/73

Jenny       77/41/51

Josh         80/32/56

Kathy       77/46/63

Kelly OH   83/52/59

K-Rev       62/42/49

Kristi        64/32/51

Phil          70/27/49

Richard    40/25/46

Scott        66/66/72

Seth         67/45/74

Shannon   70/43/57

Steve S.    53/45/57

Sydney     55/34/54

Comp

Gritter

Clayton

Carole

Todd

Lori

Mike

Charlie

Steven

Van

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