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Jumpin and Swingin

11
Oct

Jumpin and Swingin

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

WOD for Tuesday 101210 — – Click Here For Today’s Schedule 
Back Squats

Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 For Time:

Box Jumps (24/20)
KB Swings (70/52)

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squat and then 5 work sets at 90% 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, all Box Jumps must be jumped to be RX.  Scale KB load to ensure proper movement execution. 

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 – Early registration ends Friday!
CrossFit Rowing Foundations Certification – Saturday, January 15

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

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