CrossFit Route 7 » Friday, January 8, 2016
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Friday, January 8, 2016

Please stay warm and hydrated. Don’t leave the gym sweaty, even though you earned it.

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!

We will be covering the technique for following:

– kipping pull-ups
– muscle ups
– kipping HSPU
– kipping ring dips (if time permits)
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Nutrition Challenge Baseline WOD
50 Double Unders
3 Rounds:
16 Wall Balls (Rx: 20/14 to 10’/9′) (Fx: 14/10 to 10’/9′)
16 Power Cleans (Rx: 135/95) (Fx: 95/65)
16 Burpees
50 Double Unders

Turkish Get Ups
3 x 10 Alternating
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