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CrossFit WODs for 11/14/2017

By January 13, 2017No Comments

Saturday mornings are full at IA.  We start this Saturday with Yoga at 8am.   For only $5, you can come stretch out those tired muscle and joints.  At 9:30am, we will have our CrossFit Competition class.  With a little more volume, skill, and weight, this class is designed for those who want to compete in a local competition.  Finally, at 11am, we have monthly continuing fitness education on deadlifts.

8:am – Yoga

9:30am – CrossFit Competition Class

WOD #1
E2MOM 10 Min:
Overhead Squat
3 Reps

WOD #2:
AMRAP 10 min:
30 Wall Balls (20/14)(10/9)
1000m Row
Max Effort Wall Balls

WOD #3:
AMRAP 10 Min:
100 DU
25 Burpees
25 Pullups

11:00am – Deadlift CFE