Sunday, September 2, 2018

7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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3 Sets for Quality:
200m  Suitcase Carry (100L/100R)
20 Single DB Row (10L/10R-ME)
20/17 Cal AAB
20 Hollow Rocks

AMRAP 3:
500 m Row
Max Hang Power Cleans 115/80, 95/65#
Rest 3:00
*repeat for 2 more rounds

Rx+ = 135/95#
*Scale to 400 for slower rowers