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Dinner time!

CrossFit Dinner Night

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Tuesday 10/11/16

“Try not to become a person of success, but rather try to become a person of value.”

— Albert Einstein

2015-end-of-the-open-party

Paleo Dinner Night

This is your last chance to get signed up  for this event

This month our CrossFit outing will be a cooking class and we will learn how to prepare a Paleo meal (meal TBD).
As a group, we will decide on a meal from the list and cook it  together then enjoy a good & healthy Paleo dinner together.

More info & sign up HERE


Strength
Strict Press – as heavy as able

3-3-3-3

Push Press  – as heavy as able

5-5-5-5


WOD

4 Rounds (20:00 time cap)

5 Bar Muscle ups
10 Power Cleans 155/105#
20 Wallballs 20/14#

Scale reps & weight as needed to be able to finish in less than 20 minutes
_

Scaled 
3 Rounds

10 Ring Rows + 6 box dips
10 Power Cleans 75/45#
12 Wallballs 14/10#