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Saturday June 11 2016

NEWS:

*Best of luck to CFH Athletes, Lauren T, Alyssa N, Annamarie, Alex P and Q, as they throw down tomorrow at CrossFit Barbending’s Summer Throwdown!!

*Best of luck to those participating in the ALS Marathon Row for a Cure. 

* Please pay cash to Annamarie or me if you purchased a Dawn t-shirt.

*”Murph” Saturday, June 18th. We will have three heats: 8:30, 9:30, and 10:30 am. A Google Document is available for sign ups! More information is in the Facebook group. Please see Lindsay Nosari if you have any questions.

WARM-UP:

A: 400m Run

B: Kettlebell Compilation x 10 reps x 2 rounds: Choose a lighter Kettlebell

1) KB Deadlift, 2) KB Single Arm Swing (10x both sides), 3) KB Goblet Squat w/ KB on left shoulder, 4) KB Goblet Squat w/ KB on right shoulder, 5) KB Single Arm Press w/ left arm, 6) KB Single Arm Press w/ right arm.

WOD:

12 min. AMRAP

12 Kettlebell Swings #70 (American)

9 Burpees

6 Chest to Bar Pull-ups

FORMAT:

*The goal is to complete 6+ rounds.

SCALING:

*1st sub regular pull-ups for chest to bar pull-ups

*Sub jumping chest to bar pull-ups if you do not have regular pull-ups

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