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A reminder to the Oly Club crew, that Parm and Sophia are running the class at 6:30pm tonight to make up for the missed Saturday class.

Reminder! This Sunday morning several Rocky Point CrossFitters will be taking part in the Larry Young 5K Memorial Run at Stanley Park. Click here to buy tickets to participate. Brunch to follow! 🙂

Today’s Workout

Warmup
3 Rounds or 10 minutes
25 Hollow Rocks
Hold Planche for 60 seconds
25 Superman Rocks
Hold L Seat  for 30 seconds

Strength

Complete the following in 7 minutes (we’ll spend 10 minutes getting the movement warmed up first)
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack

WOD
Fitness
3 Rounds
21 Power Snatch (45/35)
400m Run

Performance
3 Rounds
21 Power Snatch (75,45)
400m Run

RX
3 Rounds
21 Power Snatch (95,65)
400m Run