10/24/16: Squats...

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UPCOMING EVENTS!

SUNDAY, November 6 @ 10:00am:  Donut 5k

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

60 Air Squats

60 m bent over sled drag

B.) AMRAP 12

50' Walking Lunges

50 Doubles

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A) Back Squat- 10 rep max (add 5# to last week), rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set

B.) AMRAP 12

50' Walking Lunges

50 Doubles

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A) Back Squat- 10 rep max (add 5# to last week), rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set

B.) AMRAP 12

50' Walking Lunges

50 Doubles

Post results to SugarWOD!

Optional: EWOD/CoreWOD