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NEWS

WOD – Saturday, December 2, 2017

By dennis | In Classes | on December 1, 2017

Announcements

Join us for the 2017 Vintage Holiday Party this Saturday at 8:30PM at Pass and Provisions!

CrossFit/QuickFit

Warmup
4 rounds
6 Lateral Skater Jumps with pause on one foot
3 Inch Worms
3 Slow Descent push ups with no touch at the bottom

FraserFroning vs the World Challenge
AMRAP 25
Alternate full rounds with a partner as a team of 2
50 Double Unders
15 Toes to Bar
5 Bench Press 225/155

QuickFit: 75 Single Unders; 15 Frog Kicks; 15 Push Ups
Beginner: 75 Single Unders; 10 Hanging Leg Raises to Hip Level; 135/75
Intermediate: 25 Double Unders; 10 Toes to Bar; 175/95
Advanced: Rx/Rx/205/115
Competitor: Rx

Open Gym

One of the lifts for the Cycle 3 Test Week is Deadlifts at 65% of 1RM. If you don’t have a good estimate for your 1RM then you consider coming to Open Gym today to test your 1RM Deadlift.

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