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FRIDAY CrossFit WOD 5.5.17

4
May

FRIDAY CrossFit WOD 5.5.17

CFV quick reminder there will be NO 4:30 or 5:30 pm classes today or Saturday class. However there will be open gym from 3:00 – 4:00 pm tomorrow.

If you are judging/volunteering don’t forget we are having a quick meeting  @ 5:00 pm tonight. Please do your best to be there even if you are showing up a little late.

Thanks everyone!

STRENGTH
Hang Squat Clean
6 x 3
*Work Up to a 3 RM
*15 Min time cap

WOD

1000 M Row
Then
3 Rounds
15 T2B
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead
3 Ring Muscle Ups

 

RX 135/95# (RX+ 165/115 – 6 Muscle Ups)

L2 115/80#
5 Chest to Bar Pull Ups + 5 Ring Dips

L3 95/65/Scaled
7 Pull Ups + 7 Diamond Push Ups

*20 Min Time Cap

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