Friday – 170728

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ANNOUNCEMENTS

  • WMCF Summer Classic In-house Competition & 5 Year Anniversary BBQ!!!
    • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
    • Teams of 2: MM, FF, MF
      • Rx – 50/50 – Fun
    • 2 Workouts and a Floater
    • $20/person – includes free beer at the BBQ after the comp!

SWOD

15 minutes to establish a 1RM of the following complex:
Power Clean + Hang Squat Clean + Jerk

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

“Rich”

For time (20 min cap):
13 Squat Snatches (155/105)

Then, 10 rounds of…
10 Pull Ups
100m Sprint

Then,
13 Squat Cleans (155/105)

 

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