29
Aug
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Hot Shots 19 Memorial WOD 8.31.13

Please make note that on August 31st CCF will be participating in https://hotshots19.crossfit.com/ to help support the 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Go here to register and donate https://hotshots19.crossfit.com/

MEMORIAL DAY SCHEDULE

Centerville CrossFit will only be offering 1 class on Monday September 2nd at 10am.  All current Centerville CrossFit members are welcome at the 10am workout! This workout will be scaleable for every level!

 

Thursday WOD

Every 4 min for 4 rounds:

A1. DB Step-ups @1111 8-10 reps

A2. strict pullups amrap

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4 sets for times:

row 200m

10 c2b pullups

rest 90 sec

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groups of 5:

p1 – sprint 50m @100%

p2, p3, p4, p5 rests

4 sets total

 

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