September 15, 2017

SATURDAY IS THE BIG DAY!! FRIENDS AND FAMILY FREE DAY! THIS ONLY HAPPENS A FEW TIMES A YEAR SO BE SURE TO BRING ANYONE THAT WOULD BE INTERESTED IN A NEW FORM OF FITNESS OR SEASONED CROSSFITTERS THAT ARE LOOKING FOR A NEW HOME! STARTS AT 10AM SHARP!! COACH TODD AND SEAN WILL BE HEADING THINGS UP, SO JUST COME AND WE WILL DO THE REST!

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A) DB SINGLE ARM OVERHEAD LUNGES

(8-10 EACH ARM, REST :60 BETWEEN SETS)

X4 SETS

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B) AMRAP :60 DB PUSH PRESS (50/35)

…REST :90…

X3 SETS

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C) AMRAP 2 MINS STRICT PULL-UPS

…REST 3 MINS…

X3 SETS

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D) 50 DB HANG SQUAT CLEANS (50/35)

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(BURN)

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1 MILE RUN

20 KBS

20 LUNGES (RX: DB FRONT RACK LUNGES, SCALED: UNWEIGHTED)

800M RUN

20 KBS

20 LUNGES

600M RUN

20 KBS

20 LUNGES

400M RUN

20 KBS

20 LUNGES

200M RUN

20 KBS

20 LUNGES

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