12/05/16: Back Squats and "BSU"d
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Thanks to everyone who competed, judged, volunteered and supported us at the MisFit Toys Throwdown this weekend...we truly appreciate it and we are really grateful for all of you!
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UPCOMING EVENTS!
Monday, January 9th: CFR Open Kicks Off
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WOD:
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Boot Camp:
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A.) AMRAP 15:
20 Sit Ups
10 Push Ups
60 M Sandbag Push
B.) 3X:
10 Wallballs (20/14#)
10 Pull Ups
10 Suitcase Deadlifts
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 5 w/ 90% of 5-Rep Max, Every 3 Minutes, 3X
B.) "BSU"
3X:
7 Thrusters (165/105#)
15 Muscle ups
10 Power Snatches (165/105#)
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat: 5 w/ 90% of 5-Rep Max, Every 3 Minutes, 3X
B.) "BSU"
3X:
7 Thrusters (165/105#)
15 Muscle ups
10 Power Snatches (165/105#)
Post results to SugarWOD!
Optional: EWOD/CoreWOD
