CrossFit WOD, October 20, 2018

10.20.18

Metcon (Time)
Teams of 2
4 rounds
50m OHS Walk (squat, then step, squat then step) (95/65)
50 Alt DB Snatch (55/35)
50 Goblet squats (55/35)
(perform 5 lateral burpees per partner each time you switch partners)

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CrossFit WOD, October 19, 2018

10.19.18

Metcon (Time)
3 rounds
20 HR Push Ups
20 swings (55/35)
50 DU
500m Row
rest 3 minutes after the 3 rounds
then
1 round of
40 HR Push Ups
40 Swings
100 DU
1000m Row

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Freaky 5K & Kickball Game! 10/28

This years Freaky 5K will be at Lake Park in Lutz (located at Dale Mabry Hwy. and Van Dyke Rd.) @ 10AM – Our annual kickball game will follow the 5K. Please bring food and/or drinks to share.

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