Tuesday
Benchmark WOD 2
“Grace”
Complete 30 Clean & Jerks for
time (M: 135 lbs, W: 95 lbs)

Compare to 28 December 2010,
31 May 2011, 17 January 2012, 5
June 2012, 02 January, 2013, 05
June, 2013, 07 January, 2014, 03 June, 2014

Rest 5 minutes, then:

Every minute on the minute for 10 minutes:
Odd: 5 Deadlifts (M: 225 lbs, W:155 lbs)
Even: Max burpees
Score: burpee reps

Strength
Back Squat
Establish New 1 RM

Then,

3 Supersets of:
Bulgarian split squats x 8 (left leg)
Single leg DL (elevated) x 8 (left leg)

Rest 1-2 minutes

Bulgarian split squats x 8 (rt. leg)
Single leg DL (elevated) x 8 (rt. leg)

Rest 1-2 minutes

IMG_6084

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CFIV Friday Night WOD & Social
January 23, 2015
6:30 pm

Help us celebrate the CrossFit Community with a casual
Friday Night WOD, great friends and a few drinks. Bring something to throw on
the grill or beverage to share.

Athletes who are not CFIV members must have prior CrossFit experience.
Please arrive early to fill out a waiver. The gym will be open at 6:00 pm
to stretch and warm up.

All afternoon CrossFit classes will be canceled for this event.

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