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180512

11
May

180512

Announcements

SUNDAY MAY 13TH
NO CLASS – GYM CLOSED CROSSFIT HQ SEMINAR
CROSSFIT HQ ADAPTIVE ATHLETE SEMINAR

SUNDAY MAY 27TH ANNUAL MURPH WOD

MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )

CrossFit Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon

Metcon (Time)

3 Rounds:

50 air squats

25 pull-ups

15 Push Jerks 135/95

*rest 2 minutes*
if its within you, go for unbroken

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B-Fit

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