Friday – 171020

ANNOUNCEMENTS

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

SWOD

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 or more reps @ 90%
*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

Complete as many rounds and reps as possible in 7 minutes of:
6 Pull Ups
12 Alternating KB Snatch (55/35)*
24 Double Unders
*KB must touch the ground between each rep

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