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Strength/Skill Work: Push Press WOD Complete 5 rounds of the following with a 1 minute rest between rounds. As many rounds as possible in 3 minutes of: 5 pull-ups 10 push-ups 15 squats Begin each consecutive round where you left off on the previous round. For example, if in the first 3 minutes I complete 2 rounds plus 5 pull-ups and 6 push-ups [...] CrossFit Asheville will be closed THIS Saturday November 21st. Randy will be instructing a class for the National Guard while Corey and Shanna will be in Austin, Tx. What’s going on in Austin? This weekend will be the first Black Box Summit which will involve the following: CrossFit affiliate business owners and leaders around the country have stepped up [...] Strength/Skill Work: Deadlift WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you have [...] |
 
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