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CrossFit Alloy WOD for 8/23/2013 and Yoga

We will see everyone in the Chateau Cafe and Cakery at 9am for the CrossFit Lecture with Joy Gero.  Following the lecture, we will resume our regular Saturday programming.

10:00am – Competition Class
Max Effort Squat Clean
1, 1, 1, 1

As Many Rounds as Possible in 12 Minutes:
8 Thrusters (155/105)
12 Box Jumps (24/20)

11:00am – Regular CrossFit Class
3 Rounds for Time:
Row 500m
10 Thrusters (115/75)

12:30pm – Yoga with Janna