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NEWS

WOD – Wednesday, August 9, 2017

By dennis | In Classes | on August 8, 2017

Announcements

Vintage Happy Hour this Friday at Kirby Ice House! RSVP on facebook here or show up!

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CrossFit

2018 Assessment Period – Day 3

Warmup

3 Rounds
10 Push Ups
5 Strict Pull Ups
Run 200m

Strength

Find a 5RM Bench Press

WOD

3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC

We’re looking for athletes to find a run pace that is fast but will not completely derail the workout. Toes to bar should be intelligently broken up to keep intensity.

Competitor Extra

Bike 100 Calories

QuickFit

4 ROUNDS
30 Air Squats
Row 500m
10 Dumbbell Hang Power Cleans




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