4
Sep

Labor day Workout

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Labor days workout will be at 10am.  This will be our only class of the day.

Announcement: Free Community Workout this Saturday at 11:00 am.  If you would like to attend a Free CrossFit workout please Email Mitch at mlyons@centervillecrossfit.com to reserve your spot.  Current clients- In order to participate in Saturdays Community Workout you must bring a friend.

Labor Day WOD

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
12 Pull Ups 6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Scale to capabilities

 

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