10/18/16: Split Press and an AMRAP 20
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UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k...this is the last week to sign up!
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
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WOD:
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Boot Camp:
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A.) 3X:
20 M Bear Crawl
10 Box Jump Burpees
B.) AMRAP 20:
5 Pull Ups
10 Push Ups
15 Squats
20 Pulls on Rower (Set to Calories)
*Score is total calories rowed*
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Split Press: 10 w/ 50% of Max Strict Press, Every 2 Minutes, 5X
B.) AMRAP 20:
5 Pull Ups
10 Push Ups
15 Squats
20 Pulls on Rower (Set to Calories)
*Score is total calories rowed*
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Split Press: 10 w/ 70% of Max Strict Press, Every 2 Minutes, 5X
B.) AMRAP 20:
5 Pull Ups
10 Push Ups
15 Squats
20 Pulls on Rower (Set to Calories)
*Score is total calories rowed*
Post results to SugarWOD!
Optional: EWOD/CoreWOD
