Friday, August 9, 2013

Great job everyone on Fight Gone Bad yesterday.  Make sure you record that score for future reference.  

Good luck to Kate this weekend at her CrossFit Level 1 Certification. 

Also Gabe, Stuwart, Korey and Teddy are taking on the Famously Hot Showdown in Columbia on Saturday.


                                                Who feels this way?
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 OHS
10 Air Squats
10 HR Push-ups

          
WOD
17:00 AMRAP
10 Burpees

5 Snatches (pick you weight)
250m Run
              
Rx+ = CrossFit OPEN 13.1
17 minutes of:
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 135/75#
20 Burpees
30 Snatches 165/100#
10 Burpees
Snatch, as many reps as possible 210/120#
Men's Masters 55+
Snatches @ 45#, 75#, 100#, 120#
Women's Masters 55+
Snatches @ 35#, 55#, 75#, 90#

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