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May 23, 2018

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Bring a Friend Day!

April 4, 2018

 

 Ladies! Next weekend at CrossFit Takeover they are hosting an all girls WOD! Let's go!

Here is the sign up for a heat:

 https://docs.google.com/spreadsheets/d/1ivwwFIzlUBjYmansm0oSOJjYmeeCBXA1_tKQkKn_M2s/edit#gid=0

 

The WOD is: (THIS IS FOR THE ALL GIRLS WOD)

12 MIN AMRAP - as many reps and rounds as possible!
3 Bar Muscle Ups
6 Box Jumps (20')
9 Kettlebell Swings (1.5pd) 
12 Burpees

THEN - directly into
-6:00min to establish a 3RM Thruster-

Scaling options: 
BAR MU - 
Intermediate: Pull-up OR C2B (use bands as needed)
Beginner: Jumping Pull- Ups

Box Jumps:
Box Step Ups (height as needed)

Kettlebell Swings:
Intermediate: 1 pd - American or Russian
Beginner: 25# or lower - Russian

Burpees:
Step Up ad Step Down

Ladies - This is availbale to EVERYONE in the Hampton Roads area. Please grab a friend and come join us!

If you have any questions or can't access the heat list, please shoot me a message or email me at mandycengle@yahoo.com.

 

THURSDAY WOD

 

Bring a friend! We love to share CrossFit with people we love! Here is the waiver to have them fill out before coming to class: https://www.smartwaiver.com/w/55ce11be561f0/web/

 

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00
*Score is total reps across all rounds*

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