August 13

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Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

If you are competing this will be your last hard day of workouts, you will rest Thursday and I will post what to do on Fri for you. If you can I would suggest making it in the morning or mid afternoon to do the work. 

Rx: Power Clean + Clean Front Squat 4×2 @ 7 RPE. Then, For time complete 75 reps of each movement in order. Hand Release Push UpsSumo Deadlift High Pull Pinch Grip (15/20), Kettlebell Swings (35/55), Air Squats, and Burpees. Time Cap 30min.

Gold:  Power Clean + Clean + Front Squat 4×2 @ 7 RPE. Then, For time complete 75 reps of each movement in order. Hand Release Push Ups, Sumo Deadlift High Pull Pinch Grip (15/20), KB Swings (35/55), Air Squats, and Burpees. Time Cap 30min.

Silver: 4×5 Med Ball Cleans. Then, For time complete 50 reps of each movement in order. Hand Release Push Ups,  Sumo Deadlift High Pull Pinch Grip (10), KB Swings (25), Air Squats, and Burpees. Time Cap 30min.

Endurance: 100 Weighted Lunges

Post WOD : 3 X 20 sec TTB Holds

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