08/30/16: 1RM Split Jerk

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UPCOMING EVENTS!

September:  5K Memorial Run for Tommy Sullivan

October 8:  Battle of the Sexes

November 5:  Donut 5k

November 19:  CrossGiving (CFR Thanksgiving!)

December 3rd:  MisFit Toys Throwdown

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

20 Sit ups

10 Dips

5 Sandbag Cleans

 

B.)  AMRAP 8:

4 Modified HSPU

8 Burpee Step Ups (24/20")

 

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Split Jerk:  20 Minutes to Build to 1RM

 

B.)  AMRAP 8:

4 Shoulder to OH (155/105#)

8 Burpee Over the Bar

 

 

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Split Jerk:  20 Minutes to Build to 1RM

 

B.)  AMRAP 8:

4 Shoulder to OH (225/135#)

8 Burpee Over the Bar

 

Post results to comments!

Optional: EWOD/CoreWOD