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CrossFit Alloy WOD for 7/5/2014 and Yoga

We will have our normal CrossFit schedule for today.

10:00am – Competition Class
If you are at a level where you wish to compete, please start attending Competition Class.  We will begin establishing 1 rep max weights for all of our lifts that we will start using in regular classes to adjust WODs based on percentages.

Max Effort Power Snatch

3 Rounds for Time:
1 Road Sprint
7 Bar Muscle Ups
14 Shoulder to Overhead (95/65)
50 Double Unders

11:00am – Regular CrossFit Class

Row 1000m
Then . . .
3 Rounds for Time:
10 Pullups
10 Push Press (95/65)
40 Double Unders

12:30pm – Yoga with Janna (finally Yoga returns)