12/23/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener
Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Pacing DU

BUY IN

3 min AMRAP - DU

WOD

435m Run
15 Deadlifts 225/165
30 Wall Balls 20/14
20 HSPU
332m Run
12 Deadlifts
25 Wall Balls
15 HSPU
200m Run
9 Deadlifts
20 Wall Balls
10 HSPU
100m Run

CASH OUT

Recover

MOBILITY

Hamstring smash and Shoulders with band