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BC Day August 4 2014

Main – CrossFit Group WOD

Classes today at:
8AM
Noon
5PM

Have a great holiday Monday! We have a great week of programming ahead of us. Looks like another hot one, keep hydrated, and listen to your body if it’s complaining. See you at the gym!

Medball Up. Medball down Warmup (No Measure)

3 rounds

30 seconds med-ball slams
30 seconds med-ball cleans
30 second rest

Power Clean (3 hang power cleans (1 high hang, 1 below knees, 1)

Take 15 Minutes to work up to a heavy complex.

Chopped Nancy (Time)

8 rounds for time of:

200m run
8 OH squats

RX – 95/65
Performance/Intermediate – 75/55
Fitness – 45/35 – dowel
Rx+ – 115/85 + med-ball for run 20/14.
Subs – sub to front squats.

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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