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April 3, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting today,  our Sunday noon class will now be dedicated to gymnastics! Coach Alex is excited to work with all of you that are wanting extra help with muscle ups, pull ups, handstands, rope climbs etc! 11 am will be CrossFit as usual so if you want to hit a workout make sure to show up at 11![/creativ_alertbox]

WOD

For time

30 Calorie Row
30 Bar Facing Burpees
30 Hang Cleans 135/95

Workout notes:  This workout was featured two years ago during the Team Series competition hosted by CrossFit.  The workout is meant to be a sprint, make an attempt to go all out at each movement and scale the cleans to weight you can perform in only a few set.   Today we’ll start in waves on the rower completing the chipper as fast as possible.  This workout is a repeat for us!

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