11/29/16: Back Squats
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UPCOMING EVENTS!
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS
Monday, January 9th: CFR Open Kicks Off
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WOD:
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Boot Camp:
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A.) 30m Sand bag walking lunge
20 sand bag squats
10 cal Row
B.) AMRAP 20
50 Doubles
30m Walking Lunges w/ KB
30m Bear Crawl pushing KB
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5
B.) AMRAP 20
50 Doubles
30m Walking Lunges w/ KB
30m Bear Crawl pushing KB
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5
B.) AMRAP 20
50 Doubles
30m Walking Lunges w/ KB
30m Bear Crawl pushing KB
Post results to SugarWOD!
Optional: EWOD/CoreWOD
