Deadlift
6 x 2 (ME, Working sets start at 80% of 2RM)

1 Mile Run
Max Effort Burpees
10:00 Cap

Score is total burpees

Skin the Cats on high rings or Inverted Tuck progressions on low rings

25 min AMRAP with a partner:
100 Row Cals
100 WBS 24/20
100 KB Sumo Deadlift High Pulls 32/24, Fx:24/16
100 Pistols, Fx: Lunges
100 DB Snatches 50/35, Fx: 35/20

Yoga Schedule update: YOGA Update: Sorry but Yoga is cancelled tonight.  Thanks and sorry for the inconvenience.

You should still read this tho : 15+ Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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EMOM 10:
1 Hang Power Clean
1 Front Squat
1 Push Jerk
*Increase load every round

5 Rounds for time:
4 Bar Facing Burpees
3 Deadlifts 225/155, Fx: 185/125
2 Muscle Ups, Fx: Chest to Bar
1 Squat Clean 225/155, Fx: 185/125

Gymnastics:
AMRAP 10:
10 Toes to Bar
10 m Handstand Walk, 14 Wallfacing Shoulder taps (same side)

RX+: Strict Toes to Bar

12 min EMOM:
Min 1: AAB
Min 2: Sit-ups
Min 3: Double unders
Min 4: Push-ups
No score, just work hard!

Join us next today for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.

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Strict Press:
5 @ 75%. 3 @ 80%, 4 x 2 @ 85%

Friends and Beginners 5 x 5 (A)

Bring a Friend Day WOD
AMRAP 18:
Parner 1: 200m Medball run
Partner 2:
10 Burpees
10 Box Jumps or Step ups
20m Overhead Lunges with Plate 45/25, 25/15