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THURSDAY CrossFit WOD 10.20.2016

19
Oct

THURSDAY CrossFit WOD 10.20.2016

SCHEDULE REMINDER

FRIDAY – 3:00 – 4:30 Open Gym NO 5:30pm Class

SATURDAY – OPEN GYM 9:30 – 10:30am

WARM UP
5 Minute AMRAP
W/ Friend
Person one does 8 Sit Ups
Person 2 Holds a Plank
Then switch
*BUT person 1 is on one end of the box while person 2 is on the other…..Sprint to tag them!

SKILL
Kipping/Butterfly
(10 Min)

THURSDAY MASH
WOD
C2B “Helen”
3 Rounds
400 M Run
21 American KB Swings 55/35#
12 C2B Pull Ups

5 Min Rest

21-15-9
For Time
Dbell Thruster 50/30#
Cals on AD

*Scale weights as needed

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