12-17-15 Volunteer for Cold War

With Cold War being a little more than 2 weeks away we need a few volunteers for judging and equipment transitions. If you would like to help please e-mail Paul (crossfitiota@gmail.com) or txt or call at 435-213-0778.

STRENGTH 10 min EMOM 1 Snatch 1 Hang Snatch 1 Overhead Squat

CONDITIONING 50 Straight Leg Sit-up 25 Burpee 40-20 30-15 20-10 10-5 50 Wallballs to Finish

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike