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Athletes,

Did you register for the 2017 CrossFit Open yet? What are you waiting for?! Click here and get yourself signed up!

Again, this Saturday we will be hosting Emerald’s going away WOD 😦 We hope to see you there!

SWOD:
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%

WOD:
21-15-9
Front squat*
Burpees over the bar
HSPU
Big Dawg: 185/125
RX: 135/95
*From the ground

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