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CrossFit WODs for 9/9/2017

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It’s another Saturday at IA.  We will start the day with Yoga at 8:00am.  Come get a nice relaxing stretch for only $5.  After that, we hit it hard in the competition class as we prepare for local competitions.  We end the morning with our regular CrossFit class.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1
EMOM 10 Min:
1 Squat Clean and Jerk (80%)

WOD #2
AMRAP 10 Min:
10 WB (20/14)(10/9)
10 Jump over Boxes (24/20)
10 KB Swings (2/1.5)

4 Rounds for Time:
500m Row
15 HSPUs
1 Rope Climb

11:00am – Regular CrossFit Class

AMRAP 15 Min:
15 WB (20/14)(10/9)
15 Jump over Boxes (24/20)
15 KB Swings (1.5/1)

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