Hey Folks!
Awesome weekend! Nice to work in some Rope Climbs and build some some Front Squat and Push Press strength!
We no longer have our magnet sign at the road (just for a couple months) – So if you’ve mentioned to a friend that they should come check the place out, you’ll have to remind them to go to Verdicchios and then keep driving a little further into the plaza. I’m working on a sign at the street, but otherwise word of mouth and good direction will help us out.
Warm up
2 Rounds – 10 toe touches, 10 inch worms, 10 dislocates, 10 pull aparts
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Back Squat 2×5
Kettlebell Swings 2×15
3 Minutes max distance on the Rower
—3 Minute rest—
3 Minutes max distance on the Rower
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Stuff… Check www.competitorstraining.com
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2 Snatch EMOM-10 Minutes
AMRAP – 3 Minutes:
5 Burpees
5 Box Jumps
1min. REST
AMRAP – 2 Minutes
5 Deadlifts 185/115
5 Push ups
2 minute REST
AMRAP-1
Thrusters 95/65
*Score is Total Reps
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Mobility:
Stretch – Quads/Psoas, Hamstrings, Calves, Pecs
See you in the gym!
The CrossFit Sudbury Team
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