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NEWS

WOD – Monday, September 12, 2017

By dennis | In Classes | on September 10, 2017

Announcements

Congratulations Coach Matthew Averill on winning his Masters division at the Power Output Challenge in San Antonio this weekend!

Did you miss our September 2017 Newsletter? If so, read it here and click the Subscribe button at the top left!

The 6-week Adaptive Nutrition program kicks off with a 2.5-hour seminar on Sunday, September 17th. The program offers three tracks: weight (body fat) loss, weight (muscle) gain, and performance. We will provide a video of the seminar in case you’re unavailable on the 17th.

Participation costs $75/person and you can register at https://adaptivenutrition.us/vintage-crossfit.

CrossFit

Warmup

Max time in 3:00 of a Goblet Squat Hold
-then-
Run 400m

Strength

Back Squat
5×5 @77.5%

WOD

AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx

Competitor Extra

50′ Farmers Carry x 5
Unbroken AHAP
Rest as needed

QuickFit

5 rounds
Row 25/18 Cal
20 Push Ups
10 Alternating Knee to Opposite Elbow



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