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Elbow Lead

16
Oct

Elbow Lead

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

WOD for Sunday 101710 — – Click Here For Today’s Schedule 
Front Squat

Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 reps @75% 1RM
–Rest–
AMRAP in 10 minutes:
6 Squat Cleans (120/90)
12 Pullups
24 Double Unders

Post Front Squat Loads and Metcon Rounds to Comments
For the strength segment, you will do three warmup sets for the Front Squat and then 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squats must pass below parallel and be stood to full knee and hip extension.

For the Metcon, scale the Clean load to ensure proper movement execution.

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm) – Only 3 spots left!

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

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

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