Thursday 7/20/17 - Your Choice of Machine


MAIN WOD

M-1: Build to Max

Power Clean + Clean + Front Squat + Push Press + Push Jerk

M-2: 20:00 AMRAP

30 Double Unders

10 Assault Bike or Row Calories

1:00 Rest

L2: Double Under Attempts

L1: 50 Singles

FITNESS CLASS

F-1: 15:00 to Build to a Heavy Set

3 Power Cleans + 3 Front Squats

F-2: "Jack"

20:00 AMRAP

10 Push Press 115/75 (scale as needed)

10 Kettlebell Swings

10 Box Jumps/Step Ups

WEIGHTLIFTING

W: Bike 5:00

3 sets:

6 KB Windmills/Side

4 KB OHS/Side

6 Box Jumps (not seated)

W-1: Snatch

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

3x1 @ 90%

W-2: Snatch High Liftoff + Snatch Pull

5x2 @ 75%

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