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Classes are limited to 18 athletes a class. You must register to attend.
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July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.
CROSSFIT
STRENGTH:
Back Squat
20:00 to build to a true 3RM here
***No belts untill we hit 75%+
***Build as you see fit
Back Rack Walk Out
3 sets of :10second Back Rack Walk Outs @ 105-110% of 1RM
***Rest 1min between sets here
WOD:
Chipper
900m Run
80 Sit-Ups
60 Box Step Ups 24/20"
40 Slam Balls 30/20#
20 Barbell Strict Press 95/65#
***Comp does box step ups w/ slam ball and runs w/ slam ball
***14:00 Hard Cap here
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DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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