Saturday January 30th, 2016

CrossFit Version:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)

7 Front Squats (155/105 lbs) *Yes, these are from the floor!

7 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Press (155/105 lbs)

9 Ring Dips
FIT VERSION:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Step-Up and Overs 

7 Dumbbell Thrusters 

7 Ring Rows
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Step-Up and Overs 

9 Dumbbell Push Press

9 Box Dips

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