11/04/16: Clean and Jerks
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UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k
Registration is at 9am (pick up shirt and bib)
Race Kicks off at 10am
Monday, November 14: Kettlebell Kitchen Food Tasting
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS
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WOD:
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Boot Camp:
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A.) AMRAP 20
10 m farmers walk
20 Suitcase deads
10 m Farmers walk
20 KB Swings
B.) AMRAP 10
20 sit-ups
10 Med ball clean wall balls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Clean and Jerk
1 w/ 70% (5x)
1 w/ 75% (5x)
1 w 80% (5x)
Build to max
B.) AMRAP 10
20 GHD sit-ups
5 Squat Cleans 205/155
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Clean and Jerk
1 w/ 70% (5x)
1 w/ 75% (5x)
1 w 80% (5x)
Build to max
B.) AMRAP 10
20 GHD sit-ups
1 Squat Cleans 275/205
Post results to SugarWOD!
Optional: EWOD/CoreWOD
