Wednesday!!!

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Announcements

Sat Aug 5- Coed Partner in house comp
– Cookout afterwards at Angry Tonys!
Sat Aug 12th 9 am class only offsite at ghiloni park Coach Colin’s boot camp

CrossFit Crag – CrossFit

Weightlifting

Superset Working Sets Of Each Movement (back and forth)

Bench Press (4 x 8 75 – 80%)

Weighted Step-ups (4 x 8 )

Metcon

“My Fingers Hurt” (Time)

50 – 40 – 30 – 20 – 10

DB Snatch (50/35)

Double Unders
DB weight should be moderate

should be able to string large sets together

scale double unders to single unders, but double the reps

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