Call Us: (407) 744-6899

Friday-10/20/2017

19
Oct

Friday-10/20/2017

CrossFit (5:30pm & 7:30pm)
For time:
10m HSW or 25sec HS Hold Against Wall (scale=on a box or bench)
10 Hang Power Cleans (155/105=P) (95/65=F)
20m HSW or 35sec HS Hold
20 Hang Power Cleans (135/95=P) (85/55=F)
30m HSW or 45sec HS Hold
30 Hang Power Cleans (115/75=P) (75/45=F)
40m HSW or 60sec HS Hold

Note: Power Cleans can be down outside if needed

JunkieFit (6:30pm only)
Warm-up
600m Run then
2 RNFT:
10 PVC OH Squats
10 PVC Walking Lunges
10 Knee Push-Ups
10 AB-Mat Sit-Ups
10 KB Deadlifts (53/35)

WOD
3 RFT:
40 Singles
30 Bar Hops
20 Power Snatches (45 / bar only)

Post your scores to the Whiteboard.

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