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CrossFit WODs for 10/7/2017

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Saturdays are always busy at IA.  We start the day with yoga to help us relax and cover from our hard weeks of CrossFit.  Then, for those who are ready to participate in local competitions, we have our CrossFit Competition Class.  We end the morning with a regular CrossFit Class.

8:00am – Yoga 

9:30am – CrossFit Competition Class

WOD #1:
Every 90 Sec x5
3 Power Cleans (80%)

WOD #2:
For Time:
5 Rope Climbs
75 Thrusters (75/55)
50 Dips
5 Rope Climbs
50 OHS (75/55)
75 Sit ups
5 Rope Climbs

WOD #3:
AMRAP 3 Min x 3
30 DUs
10 KB Swings (2/1.5)
Rest 2 Min

11:00am – Regular CrossFit Class 

For Time:
15 CTB Pullups
15 KTE
60 Thrusters (75/55)
35 Dips
15 CTB Pullups
15 KTE
35 OHS (75/55)
60 Sit ups
15 CTB Pullups
15 KTE

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