10/20/16: 10 Rounds of 7's

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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.)  4x

Run 400

15 Burpees

 

B.) 10 rounds for time of:

7 Sumo deadlift w/ wallball - 30/20

7 Front Squat

7 Push Jerks

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) 3 Clean pulls + 1 Clean and Jerk

20 min find your max

B.) 10 rounds for time of:

7 Deadlifts

7 Front Squat

7 Push Jerks

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) 3 Clean pulls + 1 Clean and Jerk

20 min find your max

B.) 10 rounds for time of:

7 Deadlifts- w/ 70% of best lift in part a

7 Front Squat

7 Push Jerks

Post results to SugarWOD!

Optional: EWOD/CoreWOD