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CrossFit 9.9.16

8
Sep

CrossFit 9.9.16

Announcements

In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact reid@crossfitpanthercity.com with questions or sign-up info.

CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Metcon

Metcon (Time)

21-15-9

Hang power clean

Thruster

Rx= 95/65#, Rx+=115/75

Gymnastics

Ring Rows (Accumulate 30 reps)

Perform all reps at a moderate difficulty. Should be able to perform 6-10 perfect reps in first set. Strict and controlled.