Wednesday

CF WOD:
Spend 8-10 min on 1RM Push Press
Then,
Using 70% of 1RM Push Press, complete:
21-15-9 for time of:
Push Press
Box Jump (M: 30″, W: 24″)

CF Lite:

Complete 5 rounds for time of:
20 Hand release push-ups
30 Box Jumps (24″)
40 Kettlebell swings (M: 24 kgs, W: 16 kgs)
50 Walking lunges

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Check out CrossFit IQ’s demo video of Memorial Day Murph WOD
Please sign up online and on the gym clipboard to participate and support a great cause. Friends and family are welcome. You do not have to be a member, we can modify as needed. Join us for a fun BBQ after Murph with your friends and family. Please sign up at the front desk to bring a side so we have enough meat.
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NO KICKBOXING TODAY
Classes will resume Friday. Sorry for the inconvenience.
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