Monday 10/17/16 - Regional Events 3 & 4


MAIN WOD

M-1: Pistol Progression

M-2: Build to Max

2 Low Hang Clean + 1 Jerk,

Then 2 @ 90%

M-3: 2016 Regional Events 3/4

@0:00 For Time:

104 Wall Ball 20/14 to 10ft

52 Pullups

--6:00 Time Cap, 1:00 Rest-- @7:00 4 Rounds For Time:

28 One Legged Squats, alternating

15 Power Cleans, 115#/80#

OPTIONS

Level 2

104 Wall Ball 14/10 to 10ft

52 Jumping Pull Ups

--6:00 Time Cap, 1:00 Rest--

4 Rounds For Time:

28 Modified Pistols

15 Power Cleans @ 55%

Level 1

104 Wall Ball 14/10 to 9ft

52 Ring Rows

--6:00 Time Cap, 1:00 Rest--

4 Rounds For Time:

28 Step Ups

15 Power Cleans @ 55%

FITNESS CLASS

F-1: Bench Press

3-3-3-3-3

F-2: 20:00 AMRAP

2000m Row

AMRAP in remaining time

20 Burpees

20 Lunges

20 Sit Ups

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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