11/29/16: Back Squats

 

 

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UPCOMING EVENTS!

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

JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS

Monday, January 9th: CFR Open Kicks Off

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WOD:

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Boot Camp:

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A.) 30m Sand bag walking lunge

20 sand bag squats

10 cal Row

B.) AMRAP 20

50 Doubles

30m Walking Lunges w/ KB

30m Bear Crawl pushing KB

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5

B.) AMRAP 20

50 Doubles

30m Walking Lunges w/ KB

30m Bear Crawl pushing KB

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5

B.) AMRAP 20

50 Doubles

30m Walking Lunges w/ KB

30m Bear Crawl pushing KB

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD