Friday – 170512

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ANNOUNCEMENTS

  • Spring Fling ’17
    • Spring Fling ’17 is May 20-21 – Teams of 4 (2 men & 2 women) compete for cash, prizes, and glory!
    • Rx and Scaled divisions
      • Rx competes on Saturday the 20th
      • Scaled competes on Sunday the 21st
    • The gym will be closed Friday through Sunday for this event (5/19-5/21)
    • We need volunteers for judging and equipment moving!!!  If you can help please contact Sol.
    • Volunteer/Judges Meeting – If you are a volunteer or judge please attend one of the following:
      • Thursday, May 18th @ 7pm
      • Friday, May 19th @ 6pm
      • If you cannot attend either of these meetings please contact Sol, thank you

SWOD

For time (4 min cap):
30 Hang Power Snatch (115/75)

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

Complete as many rounds and reps as possible in 9 minutes of:
3-6-9-12-15-etc…
Ring Dips
Box Jump Overs (30″/24″)
Overhead Squat (135/95)

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