Thursday – 170216

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Announcements

  • Outside the Box!
    • This Friday night – Bowling with Coach Sol (come celebrate my birthday with me!)
    • Brunswick Zone – Wheat Ridge (I-70 & Kipling) @ 7:00pm – we have 2 lanes reserved
  • CrossFit Open 2017
    • 5 weeks, 5 workouts, a snapshot of your fitness
    • Year after year we do the Open at WMCF to test our fitness, strengthen our community, and get comfortable with the uncomfortable. ¬†We hope that you join us in making 2017 even more epic than last year!
    • Register for the Open by CLICKING HERE

WOD

12-11-10-9-8-7-6-5-4-3-2-1 for time of (20 min cap):
Power Snatch (75/55)
Toes to Bar
Push Ups

Cash Out

3 rounds not for time of:
10 Plank Plate Shuffle
20 1-arm OH Sit ups (10 each arm)
20 Hip Extensions

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