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Cindy for 5/11/2017

This Saturday we will have our monthly CFE at 11am. It will be on pushups, developing our pushups, and getting inverted. If you want to get off the box on pushups, get better at pushups, or learn to handstand walk, don’t miss it.

Time for a CrossFit Lady named WOD.  We’ve been building toward this WOD for over a month.  Considered the middle portion of Murph, this will give everyone a chance to see how they are progressing toward May 29th.  The most common way to complete the 100 pullups, 200 pushups, and 300 squats of Murph is to complete 20 rounds of Cindy.  Are you able to do that in 20 min?  We also recommend that if you have done Murph before, that you attempt the same scale for reps that you would complete in Murph to test your progress.

Industrial Athletics WOD for 5/11/2017:

AMRAP 20 Min:
5 Pullups
10 Pushups
15 Squats

Lying Hamstring Stretches

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  • Scaling:

    Platinum: As written above.

    AMRAP 20 Min:
    3 Pull-ups
    6 Push-ups
    9 Squats

    AMRAP 20 Min:
    3 pull-ups (Banded)
    6 Push-ups (Box)
    9 Squats

    AMRAP 20 Min:
    3 Ring Rows
    6 Push-ups (may use box)
    9 Squats