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Classes are limited to 18 athletes a class. You must register to attend.
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CROSSFIT
STRENGTH:
Strict Press
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x MAX REPS @ 85%
Personal Record Update:
If you complete 6-7 reps for your max set, increase your Strict Press PR by 5#.
If you complete 8+ reps for your max set, increase your Strict PR by 10#.
WOD:
4 Rounds For Time
10 Front Squats
10 Push Jerks
Weight 115/85
GOAL: 3:00 - 7:00
SCALING:
Reduce Weight as needed
COMP:
Weight 135/95
CASH OUT:
Not For Time:
30 Toes-2-Bar
300m Row
50 GHD Sit-Ups
500m Row
70 Sit Ups
700m Row
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