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FRIDAY CrossFit WOD 3.17.17

16
Mar

FRIDAY CrossFit WOD 3.17.17

There will be no 5:30 PM class today in honor of St. Paddys day! Have safe and fun evening!!

Also, don’t forget we will be judging 17.4 Saturday morning, heats will begin at 9:00 am and go until 11:00 am.

WARM UP
4 Rounds
5 Strict Press (Bar)
5 Good Mornings(Bar)
10 Deadbugs (5L + 5R)
10 Air Squats

WOD
Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 225/155 #f
55 wall-ball shots 20/14#
55 calorie row
55 handstand push-ups

L2
205/135#
Modified HSPU

L3
185/115/Sclaed
Dumbbell Strict Press

AFTER BASH
400 M Run
1:00 Plank
300 M Run
1:00 Plank
200 M Run
1:00 Plank
100 M Run
1:00 Plank
*Runs should be at moderate pace….nothing fast, enough to keep blood flowing.

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