Thursday, September 25, 2014

Athletes please welcome Nancy, Heidi, Katie and Katherine to the CrossFit Beaufort family.  When you see them make sure your introduce yourself and cheer them on!!

Congratulations Kendall and Garret on the birth of Emma Kay born 9-19-2014 and tipping the scale at a crossfit weight of 9lb 1oz.

Arm/Leg Swings
2 Rounds of:
100m Run
10 Shoulder Dislocates
10 Good Mornings
10 OHS

MOD
10:00 EMOM
DU’s
Pick a number and try to hit it every set

WOD
Conditioning
For time:
21 Power Snatches 75/53#
9 OHS 75/53#
Run 400m
15 Power Snatches
15 OHS
Run 400m
9 Power Snatches
21 OHS
Rx+= 95/63# or 115/73#

PMOD
Row 5x300m, 1 minute rest between sets.
Goal numbers Men: all 5 sets under :65 Ladies: all 5 sets under :70
If you have met this goal set a new one

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