11-10-14 IoTA Athletes do it again!

3 min Max Effort Row for Calories 3 min rest 9 min AMRAP 3 Push Press (135#/95#) 20 Mountain Climber [Score: Total Cal Rowed / Rounds Completed]

Congratulations to Malik Hogan on the 2nd place finish in the teen division and to Cerissa Hebdon and Jenni Esparza for taking first in the female RX Team division at a competition down at CrossFit the Point this past weekend.

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr


A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco


For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest