Tuesday 7/11/15 - Buy In & Cash Out

Box Briefs:
THIS WEEK: 50% Off all Apparel and Wrist Wraps in the CFF Store
The 6:00am Wednesday Level 1 Fitness class has been cancelled until further notice.
Thursday 7/13 - Dustin McWilliams #RoadtotheGames - 5:30pm @ CrossFit Tundra
Saturday 7/29 - Girls Gone Rx @ CrossFit Fargo 9am-3pm (Click the link to register your team, or email jessica@crossfitfargo.com if you can help judge teams!)
MAIN WOD
W: 6 sets:
:30 DU/TU Practice
:30 Rest
M-1: EMOM 14:
A) Goat 1 (ex: 5 OHS or 5 Pull ups)
B) Goat 2 (ex: 5 Shoulder Press)
M-2: For Time:
150 Double Unders
-then-
3 Rounds:
10 Strict Handstand Pushups
15 Toes-to-Bar
-then-
150 Double Unders
TIMECAP: 18:00
L2:
50 DU
-then-
3 Rounds:
10 Mod HSPU
15 Knee Raises
-then-
50 DU
L1:
150
Singles
-then-
10 Push ups or Box HSPU
15 Rower Sit ups
-then-
150 SU
FITNESS CLASS
W: 6 sets:
:30 Jump Rope
:30 Rest
F-1: EMOM 14:00
a) 5 OHS
b) 7 Med Ball Sit ups
F-2: For Time:
150 Single Unders/40 DU
-then-
3 Rounds:
10 Pushups
15 Toes to Rings or Knee Raises or Rower Sit ups
-then-
150 Singles Unders/40 DU
TIMECAP: 15:00
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