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Friday 2/2/2018

 The Crossfit area will be closed Saturday 2/3/18 from 10am-12pm for the rowing clinic

Please bring me checks or cash for rowing clinic ASAP.  Make checks payable to Jon Kissick.


500 m row or 400 m run


CS/dynamic stretch

B warmup:

3 rounds of

10 wall balls

10 sit ups with WB

10 ring rows

Workout warmup:

Bench Press

5x5 2 min rest between sets. Start at 70% and add weight as you can


5 rounds for time

12 Pull ups, or 3 RMU, or 4 BMU, or  6 CTB

18 Wall Balls


OH Squats

6x3 start at 75% adding weight each round


5 rounds of:

15 GHD Situps

30 DU's

Earlier Event: February 1
Thursday 2/1/2018
Later Event: February 3
Saturday 2/3/2018