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FRIDAY – 4.17.2015

16
Apr

FRIDAY – 4.17.2015

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CFV, dont forget this Saturday the 18th is our Newcomers Open!!!! This is such an exciting event I encourage you all to make your way to the box and cheer on our athletes and support YOUR box. The first WOD begins at 8:30am and the last one kicks off at 1:00pm.

The If you have never been to a CrossFit competition, it’s really awesome to watch and I promise you will want to attack Mondays WOD.

Volunteers and Judges remember there is a meeting after the 5:30pm WOD. Please try your hardest to make this, we are going to put out some very important information and cover movement standards judges.

WARM UP
4 Rounds
3 inch worm push ups
5 Barbell Thrusters
5 Burpees

MOBILITY
10-12 minutes
ANKLE
HIP

WOD
800 m run
8 squat cleans 125/185#
16 HSPU
600 M run
6 squat cleans
12 HSPU
400 M run
4 squat cleans
8 HSPU
200 M Run
2 Squat Cleans
4 HSPU

L2
105/165#
Modified HSPU

L3
85/135/Scaled
Seated Dumbbell Strict Press

 

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