7 January 2015

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

 

STRENGTH: 

  • Back Squat 3 x 5
  • Press 3 x 5
  • Power Clean 3 x 5

 

WOD: 

EMOTM:  8 Minutes

  • 8 KB Cleans (Alternating Arms) (53/35)
  • 12 Mountain Climbers

 

CORE:  

4 Minutes Ring Support Hold (Scaled: 2 Minutes)