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Monday 8/28/2017

Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a benchmark Wod.



500 m row or 400 m run


CS/Dynamic stretch

B warmup:

10 slam ball squats

10 slam balls

10 slam ball sit ups, pullover style

150 m run

Workout warmup:

Bench Press, Warm up to 75%, then 6x3 at 85%ish. 90 seconds of rest between sets.


10 rounds for time:
5 Thrusters RX (95/65) RX+(115/75) RX++ (135/95)
10 Pull-ups
Run 100m


Back Squat, 10x3 @85%ish, 2 min rest between sets


10 min EMOM:

MU's, ring if you can, do a set each minute that you can duplicate for each of the 10 min.

Earlier Event: August 27
Sunday Funday 8/27/2017
Later Event: August 29
Tuesday 8/29/2017