03/19/2013

3/18/2013

Warm Up: Mobility – Shoulders, Hips
Row 500 Meters NFT
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Skill Work (15 Min Cap):
Muscle Ups or Butterfly Pull Ups
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WOD: 18 Minute AMRAP This is the 3rd WOD from the 2012 OPEN
15 Box Jumps 24/20 – STEP UP!!! STEP DOWN!!!!!!!
12 Push Press 115/75
9 Toes 2 Bar
rest 5 Minutes then:
Run 400 Meters for time

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Hello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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03/19/2013

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