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11/10/2014 – Max Effort Monday

Main – CrossFit Group WOD

Hope everyone had a great weekend! Special shout out to RPCF tribe members, Viki, Lainey, Jon, and Mike for their amazing performance this weekend at the Winter Challenge. We’re all extremely proud of you!! They placed 7th in a field of 36. That takes a lot of work!

Reminder – tomorrow is a holiday and we have limited hours in effect. Only 9am and Noon.

Reminder – Andrea Bath, RHN is starting a group nutrition coaching program on Satuday’s at 8am. Please sign the sheet in the gym if you are wanting to attend.

As the title implies, today is the first of a series of max effort mondays. For the next 6 weeks we will be doing 5RM Squats as the strength on Mondays. Please keep your form in check, today is a testing day not a PR day. Look to add 5-10lbs on your 5RM each week.

Farmers Walk/Box Step/ (No Measure)

3 Rounds

200m Farmer walk….

10 one leg box step or pistol…

10 glute bridge….

6 brid dog holds…

10 one leg deadlifts…

20 banded good mornings

Back Squat (5,5,5,5)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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