Apr.18.16

Phew..!!! What a weekend… Your CrossFit coaches want to send out a huge thank you and appreciation to all our athletes who came out and helped us accomplish our first barbell rodeo competition! We couldn’t have done it without you.

We have only received compliments from everyone & we are proud to have a CF family like you back us up👊🏻👍🏻💪🏼.

So please pat yourself on the back as it was a Great Success!! Cheers. CFC Fam!

CF WOD:

A.Strength:

-Chinese Snatch Pull + Hang Snatch

5×1 Rep

-Push Jerk 60 % of your 1 RM C&J

5×2 reps

-Back Squat 75% of 1 RM

1x5reps @75%

1xMAx reps @65%

-Hanging Leg Raise/or/Knee raises from Rig 3x15reps

-Sit-ups 3x10reps

-Supermans 3x:30 sec hold

B.EMOM for 6 minutes:

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

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