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Athletes,

Come join us as we watch the LAST CrossFit Open Announcement of the 2017 season.  The Open Workout Announcement is at 0900am on Friday in the CrossFit room.  Stay tuned to Friday afternoon’s website post with available judging times.  May the WOD be ever in your favor!

SWOD:
Every 2 minutes, for 12 minutes Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6- ME Reps @ 85%

WOD:
10min AMRAP
Row 1000 Meters
Max Reps Wall Ball Shots

Extra Credit:
3 rounds of
45 sec Superman Hold
-15 sec transition-
45 sec Hollow Hold
-15 sec transition-
60 sec AbMat Situps
60 sec Rest

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