7/31/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

Work up to a 10 Rep Max Back Squat
*Please share the racks

Then…

4 Rounds For Time:
25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
3 Rope Climbs (1 Rope Climb) (6 Progressions)
400m Run
*30 Minute Time Cap

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat
– Angie M. – 3 Consecutive Ring Muscle Ups
– Steve L. – 405# Deadlift
– Nicole – 2 Consecutive Strict Handstand Push Ups
– Mark Ma. – 250# Squat Clean
– Ben – 235# Squat Clean
– Cory – 100 Consecutive Double Unders

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