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Strength – pick a lift you missed during the week WOD Run 400m Then 21-15-9 Mountain Climbers Box Jumps, 24/18 Rest 1 min Run 400m Then 21-15-9 Kettlebell swings, 53/35 Wall balls, 20/14  

‘Fran’ day is always fun…for the trainer!

Snatch or Snatch balance or power snatch 2-2-2-2-2-2-2 WOD 7 min AMRAP 7 KB Swings, 70/53 7 HSPU Rest 2 mins 7 min AMRAP 7 KB Swings, 70/53 7 TTB  

Strength Shoulder press or Bench press WOD 20 min AMRAP 7 Push press, 115/75 14 Box jumps, 24/18 21 Double unders

For time ‘Jerry’ Run 1 mile Row 2K Run 1 mile

A day of firsts at SCSCF Today! 2 coaches running their first class and brand new member in her first group class. Welcome Ruthie! Strength Back squat or Deadlift 1-1-1 WOD AMRAP in 3 minutes 21 Burpees 21 pull-ups Rest 2 mins For time Run 400m

Partner WOD 50 Mountain Climbers 50 Thrusters, 95/65 50 Burpees 50 Lateral hops over barbell 50 Deadlifts, 95/65 1 person works at a time while partner holds 2 kettlebells 53/35. KB’s aren’t to touch the floor. Penalty is a 200m run as a team.

Fun day today! Thanks for dropping in from Potomac CrossFit Christopher! It was nice meeting you and enjoy your stay in Detroit! Also, Fritz and Nikki got married today! Congratulations guys! 4 Rounds for time Run 400m 25 Pull-ups 25 Push-ups 25 Sit-ups 25 Squats  

‘Grace’ 30 Clean & Jerks for time 135/95 Also front squats…

Gymnastics skills Followed by… 20 minute AMRAP 20 KB Swings, 53/35 30 Box jumps, 24/20 40 Double unders