Thursday
WOD
“Rankel”
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (M: 225 lbs, W: 155 lbs)
7 Burpee pull-ups
10 Kettlebell swings (M: 35 kgs, W: 24 kgs)
200 Meter run

Posted on CFNE on 08 August 2015

Strength
3 x Max effort strict pull up

20-15-10-5
(Not for time)
Bench press
Dip

3 x 15 Barbell curls

IMG_2675

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Free Community Workout
 Saturday, August 15th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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