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Blog Friday, 5.8.2015

Blog

Friday, 5.8.2015

  • by rbwrv
  • May 8, 2015

Friday, 5.8.2015

Class Times: 5:30am, 6:30am (Open Gym), 7:30am, Noon, 4:00pm, 5:30pm, 6:30pm

Announcements:

We are excited to be hosting some friends from Olive Branch CrossFit tomorrow during the noon class! Come at noon tomorrow to throw down with some awesome people from OBCF!!

obcf

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Grab your running shoes…

Warm-Up:

400m Run

3x 20:20 Hollow/Superman

Hip/Ankle/Shoulder mobility

Strength:

10 min Alt EMOM

Odds: 5 Dead lifts (start at 55% and try to add weight each round)

Evens: 10 Box Jumps 30/24”

WOD:

3RFT

400m Plate Run 45/25#

21 KB Goblet Squats  53/35#

12 Ring Dips

* rest 1 min between rounds

Warm-Down:

Run to Road, walk back