Friday – 170721

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Announcements

  • In-house Competition & 5 Year Anniversary Celebration!!!
    • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
    • More details will be out by the end of the week…

SWOD

5 sets of:
Romanian Deadlift x 5 reps
– increase load as possible
– rest 2-3 minutes between sets

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

4 rounds for time of (10 min cap):
8 KB Swings (55/35)
12 Abmat Sit Ups
16 Walking Lunges

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