Monday 13.10.14

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A: pause clean (3 seconds @ knee) + hang clean + front squat + jerk (any style)

B: 3x ME strict pull-ups (pronated); then 1x ME kipping pull-ups

C: partner WOD – P1 goes while P2 rest; then vice-versa…

  • 10 KB [dead] clean and jerks
  • 10 step-ups (24/20″) w/ KB

Smash Clash 2014

This one’s a game changer folks! If you’ve never participated in a local CrossFit comp before you need to understand that this is one of the the most inclusive, newbie friendly events on the calendar. This years Smash Clash will be held on Saturday the 6th of December.

Registration for this year’s event opened today – You can register via the CF Smash website. Don’t be one of the guys who wished they’d put their hand up but missed out because they waited for too long.

Here’s a video from the 2012 Smash Clash… #getamped!