WOD 07-01-2017


WOD

A. Wall Squat
5|10|’90
3-1-1-1

B. Medball Rotational Exc.
3|15 (L+R=1)|’90

C. “JerryCan Fran”
Buy in: 800 Mtr Run with JerryCan 20/15l

21-15-9 of:
– JerryCan Thrusters 20/15l
– Pull Ups

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Specialty Class: CrossFit@ThePark

Prepare for the Unknown!!!

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Specialty Class: Olympic Weightlifting

A. WAC 1, 2 & 5

B. Today’s Goal:
Clean Bottom Press
5|3|2-3″ @20%
7|5|2-3″ @30%
Snatch
8|4|2-3″ @20%
4|2|2-3″ @30%
Clean & Jerk
10|6|2-3″ @30%
6|4|2-3″ @40%
Extra
4|2|2-3″ @25%
6|4|2-3″ @35%

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We’re hosting this weekend the CrossFit Kids Course with Jonathan Gary and Jennifer Tulpa,
experts
 on CrossFit, Strength & Conditioning and Kids! 
More info you will find at 
www.crossfit.com/kids!
 
The CrossFit classes will be outside / NO Open Box classes available today!



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