Monday 10/29/2012

Announcements:

          • Schedule for Wednesday, October 31, Halloween day!!
            6am, 7am, 2pm, 3pm, 4pm & 5pm. No 6, 7 or 8pm sessions.
          • Welcome CrossFit Kids LIVE!
            We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
            -Preschool (3-5 years old): 9:30am (20-min session)
            -Kids (6-12 years old): 10:00am (30-min session)
            Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
            213.293.9348 (XFIT)
            info@crossfitlive.com

Strength: Deadlift 5×3 65% to 85% emphasize bar speed off the floor on first pull to knees.
Skill/Technique: 1 power clean + 1 hang squat clean + 1 push jerk @ 85% of 1RM Clean EMOM for 6 mins

WOD: 4 Rounds for time:

400 m run
12x deadlifts @ bodyweight
9x HSPU
6x Clapping Push ups

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