Suggestion for Open Competitors going on Friday and folks new to CrossFit less than 3 months experience:

1. Perform 1/2 Angie. 50 reps of each

2. 15 minute AMRAP format.

3. 50 Chest to Bar Pullups, 50 Deficit Push-Ups (2-45lbs Plates), 50 Situps, 50 Squat Jumps. *Open Competitors Only.


100 Pul-lups

100 Push-ups

100 Sit-ups

100 Squats *please use a ball if your squats are not to the proper depth.

How did you do on our last Angie? Performed 12/02/12.



1 min on 1 min off x 4



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