Monday – 170807

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Congratulations to the 2017 CrossFit Games champions

Mat Fraser & Tia-Clair Toomey

ANNOUNCEMENTS

  • Share the Sweat 5 Year Anniversary Special
    • New members get 3 months for ONLY $150!!!
    • Members can win awesome prize packages!!!
    • Click Here for details
  • 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!
    • REGISTER HERE

SWOD

Every 2 minutes for 16 minutes (8 sets):
3 Push Press + 2 Push Jerk + 1 Split Jerk
– increase load as possible

WOD

4 rounds for time of (10 min cap):
12 Alternating Dumbbell Snatches (50/35)
6 Lateral Burpees over a dumbbell
100m run w/ DB (50/35)

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