Mon. 12/1/2014 WOD

Complete AMRAP in 10min.

3 Thrusters (95/65)
3 Chest to Bar Pull-Ups
6 Thrusters (95/65)
6 Chest to Bar Pull-Ups
9 Thrusters (95/65)
9 Chest to Bar Pull-Ups
12….15 etc.

—–Part 2—–

Complete EMOM for 20min.

Minute 1 – Row Calories
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 15 Good Mornings (45/35)
Minute 4 – :45s Plank Hold

—-Attention IC Crossfit family!!!!!!!!!!—-

2014 Holiday Toy Drive begins. Make sure to bring an unwrapped toy into
IC Crossfit. Lets fill that box as many times as possible with Holiday Joy.

Thank you,
Jose, Angel, Shaun

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