Friday, August 11th

Rich Froning Shares Second Place Thoughts Following 2017 Reebok CrossFit Games -BarBend

2017 CrossFit Games Highlights -CrossFit

Performance is in red, Competition is in blue, Links are in green

A) 4 sets 
Hang Power Clean x 4 reps
rest 45 seconds 
Side Plank Kettle Bell hold x 30 seconds each side
rest 45 seconds 
Dumbbell External Rotation x 8-10 reps each arm
rest 45 seconds 

B) Each For Time
400 meter Run  HARD
15 Burpees to target (6″ above reach)
15 Russian Swings 

rest 4 minutes

400 meter Run  HARD
12 Bar facing burpees
12 Russian Swings

rest 4 minutes 

400 meter Run HARD
9 Box facing burpee box jump overs 24/20
9 Russian Swings 

Similar to last Friday. No Pacing. Complete each round as fast as possible

A) Take 15-20 minutes to build to a 1 rep max Hang Squat Clean

B) Each For Time
400 meter Run  HARD
15 Burpees to target (6″ above reach)
15 American Swings 70/53

rest 4 minutes

400 meter Run  HARD
12 Bar facing burpees
12 American Swings 70/53

rest 4 minutes 

400 meter Run HARD
9 Box facing burpee box jump overs 24/20
9 American Swings 70/53

Similar to last Friday. No Pacing. Complete each round as fast as possible

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2020 Borst Ave., Unit 2 Centralia, WA 98531