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THURSDAY CrossFit WOD 3.9.17

8
Mar

THURSDAY CrossFit WOD 3.9.17

ATTENTION! We are going to shift gears just for 17.3 and do a little Friday Night Lights. We will go back to Saturdays for 17.4 & 17.5

What does this mean: Instead of doing 17.3 on Saturday we will do it Friday evening. There will be no 5:30 pm class, instead we we will do a 5:30pm athlete brief and heat sign up and be getting under way around 5:45pm.

If you won’t be able to make it on Friday please get with a judge and arrange for an alt day and time. I will have the gym Open on Sunday at 11am to judge 17.3 as well. 

If you are not registered for the open but still want to do the workout at 5:30pm DON’T hesitate to jump in on heat and join the fun!

Looking forward to having everyone there!!

CLASS SCHEDULE CHANGE FOR TOMORROW
4:00,5:00, and 6:00 PM classes 7:00 PM Open Watch Party.

WARM UP
5 Min AMRAP
10 Kb Swings
10 Single Leg Kb deadlift (5L + 5R)
10 Push Ups

WOD
CFV Combine Day

Event 1: 50 Cals on Bike for time
Event 2: 3 Min Max Rep Bench Press 135/95# (Scale to a weight that you can at least get 10+ reps with)
Event 3: 3 x Shuttle Sprint for time
Event 4: 100 AbMat Sit Ups for time
Event 5: 200 M Sled drag for time 100/80# (Scale as needed)
*5 Min at each event w/ a 1 Min break between each.
**Each Event is for either time or reps, DON’T HOLD BACK.

CORE WORK
3 Rounds
10 Kipping HSPU
5 Strict C2B Pull Ups

 

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