4
Nov

Hanging Around

By: 321go 2 Comments

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Some of the crew hangs around… You never know what you might see in at they gym.  

Race-243 

November 13, 2010 Centerville Crossfit and CrossFit Troy will be participating in the "Girls on the Run 5k".  Click on the link to Pre-Register.   Hopefully you can all attend! We'd love to have a huge group of CCF'ers! 

 

Friday WOD

Front Squat 3-3-3 add weight after each heavy set, only start to count when it get's heavy. 7 min.

Then…

Squat Cleans

Double Unders (attempts count or 10 x reg jumps)

1 – 2 – 3 – 4 – 5 - 6 - 7 – 8 - 910

CD / mWOD
Wrist Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities


Comments

  1. If David is hanging from the bar then where did he put his berret and machine gun?

  2. Times TEN on the double-unders? That’s 550 for this workout! Now that’s just mean.

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