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Kettlebell Sprints

3
Oct

Kettlebell Sprints

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

WOD for Monday 100410 — – Click Here For Today’s Schedule 
Front Squat
Determine 1RM

Warmup:  3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, then 3-4 attempts at a new 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1:
KB Swings (70/52)
Sprint 50m  

Post Front Squat Loads and Metcon Time To Comments
For the strength segment, you will do several warmup sets for the Front Squat and then attempt to determine a new 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  To count for a new 1RM, all squats must pass below parallel and be stood to full knee and hip extension.   

For the Metcon, sprint 50m between sets of KB swings. 

ENDURANCE WOD tonight at 6pm!
12×1 minute intervals
Rest 30sec between rounds

*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

The 2010 Carolina Fitness Challenge is coming December 11th!
Check out the details: 
www.carolinafitnesschallenge.com

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