12/01/16: Front 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.) Karen 150 WB for Time

B.) 10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds thrusters 54/35

Rest 30 seconds

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) 50 Front Squats w/ 165 and 110 for time

(if doing the MisFit Toys, only do 25)

B.) 10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds thrusters 95/65

Rest 30 seconds

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) 50 Front Squats w/ 165 for time

(if doing the MisFit Toys, only do 25)

B.) 10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds thrusters 54/35

Rest 30 seconds

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD