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TUESDAY CrossFit WOD 3.7.17

6
Mar

TUESDAY CrossFit WOD 3.7.17

ATTENTION! We are going to shift gears for 17.3 and do a little Friday Night Lights.

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!!

WARM UP
Rowing Technique

STRENGTH
3 x 5 Weighted Strict Pull Ups
Est. a 5 RM

WOD
20 Min AMRAP
5 Burpee Pull Ups
10 Deadlifts 225/145
15 Push Ups
20/15 Cals on Erg

MIDLINE
Accumulate 3 Min weighted plank hold
45/35#

 

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