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Wednesday 11-8-17

7
Nov

Wednesday 11-8-17

Scheduling Announcements:

November 11th (This Saturday): 8AM Bootcamp Only, Due to road closure.

November 13th-17th: “Friendsgiving” Bring a friend week.

November 23rd and 24th: Gym Closed.

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!


WOD

OPEN
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
FITNESS
AMRAP 3
21 Overhead Squats (65/45)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/55)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (95/65)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (115/80)
12 Burpee Over the Erg
Max Calorie Row

PERFORMANCE
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row

Score is total calories after all four rounds. 

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