Friday – 171013

ANNOUNCEMENTS

  • Clancy’s Happy Hour
    • When: Friday, October 20th @ 7pm
    • Where: Irish Pub – 7000 W 38th Ave, Wheat Ridge

SWOD

Bench Press
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 3 or more reps @ 85%
– rest as needed 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

For time (10 min cap):
10 Deadlift
20 Double Unders
8 Deadlift
40 Double Unders
6 Deadlift
60 Double Unders
4 Deadlift
80 Double Unders
2 Deadlift
100 Double Unders

Level 3 – 225/175
Level 2 – 185/145, DU or SU
Level 1 – 135/95, SU

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