Rest Day

Gotta rest up for Linkin Park in Seoul!!!

Skill Day

Work on the following lifts for form:

Front Squat
Overhead Squat
Medicine Ball Cleans
Cleans, 45lbs

This is how NOT to eat for fitness!

Neil pulling through the triple-extension of Cleans

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

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This is how Jaime Soto really feels about crossfit....NOT!

Mike Lacy performing deadlifts during his bout with Half Linda

Half Linda
10-8-6-4-2-1 rep rounds for time of:
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

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CrossFit Osan is Back!

Jaime Soto pushing hard through a set of front squats

For Time:

50 Box Jumps, 21 inch box
50 Dumbbell Swings, 35 lbs
50 Thrusters, 30lbs
50 Push Press, 45lbs
50 Knees to Elbows
Walking Lunges, 50 steps
50 Double Unders

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