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Monday October 30th

29
Oct

Monday October 30th

 

NEWS:

Monday night = Come in costume for our annual Halloween WOD and stay for drinks and pumpkin carving!

Halloween Party at Boulder CrossFi

WOD:

warm up:

Burgener warm up / snatch balances

strength:

EMOM x15 rotate between:

5, 3 or 1 hang power snatch

5, 3 or 1 overhead squat

5, 3 or 1 squat snatch

For the 5 reps, use a moderate weight (about 50% or 1 rm), for the 3 reps,  go heavier (65%) or 1 rep at about 80%.

cash out:

500m row sprint!

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