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Double Team

12
Nov

Double Team

Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Saturday 111310 — – Click Here For Today’s Schedule 
Back Squat

Establish a 3RM
–Rest–
In teams of two, complete the following for time:
21 Thrusters (115/75)
21 Pullups
15 Thrusters
15 Pullups
9 Thrusters
9 Pullups
Run 200m
Run 200m
21 KB Swings (70/52)
12 Pullups
Run 200m
Run 200m
21 KB Swings
12 Pullups
Run 200m
Run 200m
21 KB Swings
12 Pullups

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, 20 minutes to establish a 3RM Back Squat.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Bar should be squatted below parallel.  Use spotters for all max attempts.  

Do the Metcon in teams of two.  Only one team member will be moving at a time.  You may break up the work with your partner any way you wish.  Each partner must complete one of each of the back to back 200m runs.  Rest while your partner is working.    

OPEN GYM today from11am-12pm!

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

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