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NEWS

WOD – Friday, August 11, 2017

By dennis | In Classes | on August 10, 2017

Announcements

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

Did you miss the newsletter that was sent out on Monday morning? Check it out here and remember to hit “Subscribe” at the top left if you aren’t on the list.

CrossFit

2018 Assessment Period – Day 5

Warmup

3 rounds
Ski 8/6 Cal
6 Bulgarian Split Squats/side (unweighted)
6 Single DB Strict Press/side

Strength

Find 1RM Jerk from Rack or Blocks

MetCon

“Fran”
21-15-9
Thruster 95/65lbs
Pull Ups
6 Minute Cap

Beginner: 65/45; 9-6-3 pullups or banded pull ups
Intermediate: 75/55; 15-10-5 pullups or banded pullups
Advanced: Rx

Compare to 11/9/2016, 10/5/2016, 10/26/2015, 10/8/2014, 11/13/2013

Competitor Extra

100 Bar Facing Burpees

QuickFit

15-12-9
American Kettlebell Swings
Burpees
Rest 1:00
15-12-9
Bike Calories
Burpees
Rest 1:00
15-12-9
Double KB Deadlifts
Burpees



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