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Tuesday April 25 2017

Denise Thomas, Joey Dill, Coach Lisa, Donny Forbis, Aimee Lyons at CrossFit King of Prussia this past weekend.

NEWS:

*CFH Potluck Dinner and Culinary Throw-down. All CFH Members and their families are invited to join us for a potluck dinner and food competition. Bring a dish to share or enter for judging or both! Prizes will be awarded for best appetizer, side dish,  entree and dessert. Event will be BYOB. Please RSVP on the google doc that was posted to the Facebook group OR the sign up sheet at the gym. Please contact Karen Lavallen or Alison Miller if you have any questions!

WOD:

Part 1:

Bench Press

3-3-3-3-3

*Build to a heavy set of 3 reps.

Part 2:

7 min. AMRAP

Partner 1: 10 Burpees (Pacer)

Partner 2: Slam Balls

Partner 3: Strict Knees to Elbow or Hanging Knee Raise

FORMAT:

*See  LAST WEEK, 4/20/17 for last 5 rep max Bench Press and increase weight for today’s 3 rep!

*For Part 2, the Partner on the Burpees is the pacer. Those who are performing Slam Balls and K2E or Raises, should be accumulating max reps.

 

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