I would prefer even to fail with honor than win by cheating.

Tuesday January 10th 2017

14 Min complex weighted ladder

1-DL 2-PC 3-FS 4-S2OH

Start at 95/65 add 10# total after each successful complex ( hands remain on bar )

If you are a newer athlete and / or still working on strength go up by 5# each time

You’re done when time runs out or you max out

Finish fast ?----- climb back down your ladder


6 Minute up ladder

5 Snatch Grip DL to start each round

  • SN ( Heavy you pick )
  • BMU ( RMU/ C2B+RD / Pullups+RD ----)

Ladder up the SN and MU

If you cant do BMU or RMU be creative and sub to the highest level. Pbar dips and ring rows?

730 Vaughn St. Suites A and B
Hanford, CA 93230
contact: Paloma Levin (559) 380-8323/  crossfithanford.2@gmail.com

Map - Location