Friday – 180525

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ANNOUNCEMENTS 

  • Memorial Day Murph
    • Monday, May 28th @ 9am (one class only)
  • Memorial Day BBQ
    • Monday, May 28th from 1pm-3pm @ Sol’s house
    • 6420 Brentwood St, Arvada
    • We will have burgers and hot dogs – bring a side to share!

SWOD

Deadlift
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

50-40-30-20-10 for time of:
KB Swings (55/35)
Abmat Sit Ups

 

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