Friday 22.01.2015

2016 CrossFit Judges course was just released. https://oc-stage.crossfit.com

If you were with us for the Open Last year you know it's a great experience. We'll need your help this year judging. Take the course, gauranteed you'll learn something valuable.

L1) AMRAP 9:

3-6-9-12...

Clean & Jerk

Hanging Knee Raise

L2) AMRAP 9:

3-6-9-12...

Clean & Jerk 135/95

Toes-to-Bar

Comp) 1) A: work up to a heavy Snatch Balance 3sec hold at the bottom

B: work up to a heavy Low Hang Snatch (below the knee) with 3sec pause in the bottom

2) AMRAP 9:

3-6-9-12...

Clean & Jerk 135/95

TTB