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Thursday 140904

4
Sep

Thursday 140904

Main – CrossFit

Don’t forget to sign up for the 512 Fund fundraiser on Sept 20th! Workout will be announced this Friday. Teams of 2 and scalable for all! We should have an online registration link ready this week as well.

Schedule note: Open gym this Sunday will be closed, we having the wood floor redone.

Weightlifting

Metcon (5 Rounds for weight)

Back Squat
5-4-3-2-1 reps
Each set for max load
Please add at least 1 squat (presumably your “best” of the day) under the extra performance tab.

Metcon

Metcon (Time)

3 rounds for time
30 Wallball shots
20 Front rack lunges 95/65lb
10 Box jump over 30/24″
9 min cap

2 Responses

  1. Ebony

    If we don’t have a partner for the 512 benefit event can we just show up and be paired up or maybe placed in an odd team? I love odd teams!

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