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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:
Power Snatch
3 Touch-N-Go Power Snatch
Every :30 x 4 Rounds x 3 Sets
***Rest 90seconds between sets, just enough time to change weights
Set 1 = 65%
Set 2 = 70%
Set 3 = 75%
***Percentages based off of 1RM Power Snatch
WOD:
For Time
5 Rounds
12 Calorie Row
11 C2B Pull-Ups
10 Wall Balls 20/14#
***Capped @ 15mins
***Goal is 10-13mins
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DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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