Wednesday 11/23/16 -"Fran"Just Kidding


For the rest of this week we will have classes at the following times:

11/24 Thursday: 9:00AM

11/25 Friday: 8:30AM, Noon, 4:00PM 11/26 Saturday: 10:00AM

MAIN WOD

M-1: Front Squat + Jerk 1 RM Then 2 Sets of 2 @ 90%

M-2: 3 Rounds For Time:

15 Clean & Jerks, 95#/65#

10 Strict Chin-Ups

OPTIONS

Level 2:

3 Rounds For Time:

15 Clean & Jerks 75/55

10 Jumping Chin Up + Negative

Level 1:

3 Rounds For Time:

15 Clean & Jerks 65/45

10 Ring Rows

M-3: CASH OUT

2-3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Rock Hold

FITNESS CLASS

F-1 Snatch + Hang Snatch 5x1

F-2 For Time:

50 Wall Balls

50 Deadlifts

50 Sit Ups

50 KB Swings

--20:00 Time Cap--

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