Friday – 161104

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Announcements

  • CrossFit Liftoff Online Competition – 11/3 – 11/7 WOD ANNOUNCEMENT TONIGHT AT 6PM
    • Compete in the gym and see how you rank across the CrossFit community, just like the Open!
    • Three events:
      • 1RM Snatch
      • 1RM Clean & Jerk
      • TBA Metcon
    • Competition runs from Thusday, 11/3 @ 6pm – Monday, 11/7 @ 6pm
      • This will be Friday Night Lights this Friday!
    • Register HERE!

SWOD

Deadlift
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
Rest 3 minutes between sets and use that time to do the PVC pipe Rack Stretch

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

5 rounds for time of (15 min cap):
20 Pull Ups
30 Wall Ball Shots (20/14)

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