This Saturday the 29th, class times will be 7, 8 and 9 AM. Our friends at CrossFit Maumelle are having their Grand Opening starting at noon and lasting until 4 PM. A number of us are going and we want to be able to leave early enough to get there on time. It's going to be a fun event...lots of little contests like max plank hold, max DU's, max distance handstand walk...etc.
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Warmup: 500 M Row, Ankle and calf prep, Rollout you quads/hamstrings
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Strength: Power Snatch - 10 mins to get a Heavy 1 Rep - not max
rest 10 Mins then
WOD: 7 Rounds for time
7 Power Snatch 95/65
7 Box Jumps 24/20 - step down
-------
Warmup: 500 M Row, Ankle and calf prep, Rollout you quads/hamstrings
-----------
Strength: Power Snatch - 10 mins to get a Heavy 1 Rep - not max
rest 10 Mins then
WOD: 7 Rounds for time
7 Power Snatch 95/65
7 Box Jumps 24/20 - step down
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