aynAyn at the CrossFit New England East Coast Championships

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. "Jean-Pierre Jeunet" 10 rounds for time of 5 Push press 5 Box jumps 10 Kettlebell swings

Competitors: 155/108lbs, 30/24" box, 70/53lbs bell, swung American-style CrossFitters: 115/83lbs, 24/20" box, 53/35lbs bell, swung American or Russian style Novices: Six rounds not for time of 5 push press, 5 box jumps, 5 kettlebell swings. Rest 30-60 seconds between sets.

Have fun!

DON'T FORGET! January birthdays party this Friday at the World War II club in Northampton. See you there!