Fri – 07/05/2013

Friday: Regular morning schedule (5:30-10:30) NO AFTERNOON CLASSES

8:30AM Competition Training & Open Gym
9:30 WOD

WOD & Competition Training

Extra) Back Squat
1X5@65%, 1X3@75%, 1X1@85%, 3X1@90%
Rest 2-3 minutes between sets
We will not do this as a class, but you are welcome to do this as extra. Comp Training, this is mandatory.

3 Rounds for Total Reps
1 minute at each station:
Power Snatch (75/45)
Box Jump (24/20)
Thruster (75/45)
Chest-to-Bar Pullups
Rest 1min

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Every cent that we raise will be used to fight catastrophic children’s illnesses.  CrossFit, Inc. covers all administrative and clerical costs in this battle, which leverages your donation to its maximal effect. In this way, we’re more efficient, and we can deliver aid with high intensity and no waste. We can behave like CrossFit athletes even in our generosity.

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