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Big Benchin

7
Oct

Big Benchin

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Friday 100810 — – Click Here For Today’s Schedule 
Bench Press

Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM

–Rest–
Run 400m
Then, 5 Rounds:
5 DB Deadlift (45/25)
5 DB Hang Squat Clean
5 DB Thrusters
Then, Run 400m  

Post Bench Press Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Bench Press and then 3 work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Spotters with an over/under assist for all work sets!   

For the Metcon, there is ONE 400m run at the beginning and ONE at the end of the WOD.  Do the 5 rounds of DB exercises straight through between the two runs.  

*GYM INFO UPDATE*
Please click here to update your birthday in our system!

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

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