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Friday 3-18-16

17
Mar

Friday 3-18-16

Open Gym 5AM-7AM and 9AM-7PM

OPEN WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

For workout details and scaled versions click here.

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[styledbox type=”warning” ]Stick around on Friday night (3-25-16) for a 16.5 face-off then some much deserved cold beverages.[/styledbox]

[styledbox type=”information” ]Special gym hours for the 2016 CrossFit Opens. For the next two Fridays, CFRC will be using Open Gym hours to allow for Opens WODs.

5AM-7AM

9AM-7PM

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