Friday – 180427

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 In Uncategorized

COMING SOON…

ANNOUNCEMENTS

  • Spring Fling Registration is open!!!
    • WODs ANNOUNCED
    • We need volunteers!
      • Sign up on the back board!
    • Cash & Prizes for winners!
    • CLICK HERE TO REGISTER

SWOD

Back Squat
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 2 reps (skip if final load is < 300/200)
1 x 1 reps

Working Sets
2 x 5 reps @ 75% or +5 lbs from last time
1 x AMRAP @ 75% or +5 lbs from last time

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

21-15-9 for time of:
Power Clean (135/95)
Handstand Push Ups

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