Watch the release of the CrossFit Open WOD 16.4 tonight at 7:45pm on games.crossfit.com. Then go do it! Open WODS will be performed at CFR7 on Fridays, and on Saturdays at BCF.  CFR7 Sunday “Open” open gym schedule.

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Turkish Get ups:
3 x 10 Alternating

10 Rounds:
3 Muscle ups, FX:C2B
10 Kettlebell Swings 32/24 FX: 24/16

Power Snatch
20 minutes to find Heavy double (TNG not required)

For time:
Cash in: Row 50 calories*
Then complete 3 Rounds for time:
15 Thrusters 95/65
15 box jumps 24/20
Cash-out: Run 800m

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Tempo Deadlifts:
3 x 5 (A @ 65-70%)

0 count Concentric -0 count Paused at top/bottom–3 count eccentric (on the way down)

AMRAP 12:
15 Hang power cleans 115/80 FX: 95/65
15 HSPU FX: HR Push ups
30 Double unders

20 Minutes to Find Heaviest
3 Front Squats + 1 split Jerk

For Time:
15 OHS 155/105 FX:95/65
15 Burpees
20 Front Squats 155/105, FX: 95/65
20 Burpees
25 Back Squats 155/105, Fx: 95/65
25 Burpees

Sunday “Open” open gym time today from 2-3:30 pm with Marcus

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Yoga with Claire at 5:45 pm. $10 drop in

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Kipping Technique:
*Pull Ups
*Knees to elbow
*Toes to Bar

5 Rounds for time:
400m MB Run w/20/14 FX:14/10
10 Clean and Jerks 135/95
*Cleans can be Power