10/18/16: Split Press and an AMRAP 20

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UPCOMING EVENTS!

SUNDAY, November 6 @ 10:00am:  Donut 5k...this is the last week to sign up!  

Saturday, November 19:  CrossGiving (CFR Thanksgiving!)

Saturday, December 3 @ 8:00am:  MisFit Toys Throwdown

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WOD:

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Boot Camp:

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A.)  3X:

20 M Bear Crawl

10 Box Jump Burpees

B.)  AMRAP 20:

5 Pull Ups

10 Push Ups

15 Squats

20 Pulls on Rower (Set to Calories)

*Score is total calories rowed*

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Split Press:  10 w/ 50% of Max Strict Press, Every 2 Minutes, 5X

B.)  AMRAP 20:

5 Pull Ups

10 Push Ups

15 Squats

20 Pulls on Rower (Set to Calories)

*Score is total calories rowed*

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Split Press:  10 w/ 70% of Max Strict Press, Every 2 Minutes, 5X

B.)  AMRAP 20:

5 Pull Ups

10 Push Ups

15 Squats

20 Pulls on Rower (Set to Calories)

*Score is total calories rowed*

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD