Sunday 9/24/17 Women's HIT and Team RWB

WOMENS HIT

H-1: Row 3x500m, rest 3:00 between each row

H-2: Shoulder Press 7-7-5-5-3-3-2-2-1-1-1

H-3: Core cashout

Team Red White and Blue

Army Staff Sgt. Lance J. Koenig 33, of Fargo, N.D.; assigned to the 141st Engineer Battalion, North Dakota Army National Guard, Jamestown, N.D.; killed Sept. 22 when an improvised explosive device detonated while he was conducting a dismounted patrol in Tikrit, Iraq.

For Time:

60cal row

60 db snatches, alternating every 10

60cal row

60 db push presses,

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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