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CrossFit WODs for 3/5/2016

Today is a special day.  It is Coach Matt’s birthday.  Born back in 1983, that makes him 33 years old.  Being the owner comes with some privileges, both the Competition Class and the Regular Class will perform 33 Burpees today as part of the warmup.

Be thankful you aren’t doing his birthday WOD:  The 12 Days of Burpees.  That’s 12 difference variations of Burpees done like the 12 Days of Christmas.  364 total Burpee reps.  We will see if he regrets it.

After our large Competition Class last week, if you plan to attend today, please make sure you are signing up.

9:30am – CrossFit Competition Class

WOD #1:
Front Squat
3, 3, 3, 3, 3 (85%)

WOD #2:
AMRAP 20 Min:
Row 200m
20 Deadlifts (185/125)
10 Muscle Ups

WOD #3:
EMOM 10:
Min 1: 20 Wall Balls
Min 2: 20 Pushups

11:00am – Regular CrossFit Class

AMRAP 20 Min:
Row 200m
20 Deadlifts (185/125)
5 Muscle Ups


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