10/24/16: Squats...
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UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k
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
60 Air Squats
60 m bent over sled drag
B.) AMRAP 12
50' Walking Lunges
50 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A) Back Squat- 10 rep max (add 5# to last week), rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set
B.) AMRAP 12
50' Walking Lunges
50 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A) Back Squat- 10 rep max (add 5# to last week), rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set
B.) AMRAP 12
50' Walking Lunges
50 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
