09/08/16: Clean and Jerks!

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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 10:

20 M Bag Push

10 Burpees w/ Lateral Hop Over Bag

B.) 3X:

Run 400

10 Push Ups

20 Ring Rows

 

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) 1 Clean + 3 Jerks:

50/60/65/70/75/8050/60/65/70/75/80

 

B.)  WOD: 

3x

Run 400 M

10 HSPUs

20 Pull Ups

 

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) 1 Clean + 3 Jerks:

50/60/65/70/75/8050/60/65/70/75/80

B.)  WOD:

3x

Run 400 M

10 Strict Presses (135/95#)

10 Strict Pull Ups

 

Post results to comments!

Optional: EWOD/CoreWOD