09/28/16: Posterior Chain

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UPCOMING EVENTS!

Saturday, October 8 @ 10:00am:  Battle of the Sexes

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.) AMRAP 12:

20 Suitcase Deadlifts

30 M Farmers Carry

10 Burpees

20 Suitcase Deadlifts

B.) 3X:

20 WB's

Run 200 M

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Romanian Deadlifts:  10 w/ 50% of your 1RM BS, Every Other Minute, 5X

B.) Max unbroken KB Swings:  Rest 2 Minutes, 3X

C.) 3X:

10 FS w/ 70%

Run 200 M

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Romanian Deadlifts:  10 w/ 50% of your 1RM BS, Every Other Minute, 5X

B.) Max unbroken KB Swings:  Rest 2 Minutes, 3X

C.) 3X:

10 FS w/ 70%

Run 200 M

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD