This weekend we’ve got a few things going on: a ton of us (like literally almost 2000 lbs of us) will be competing at CrossFit Invoke’s competition on Saturday (First heat starts at 9AM) so we would love it if anyone wants to come out and support your athletes! (Also note that our Saturday 11AM class will be cancelled so if you have someone who you were planning on bringing, let them come to the 10AM class!)
Also, the Carolina Phoenix Women’s Football Team featuring our own 3 time All-Star Murph will be hosting their first playoff game at home this Saturday night (kickoff at 7PM). Let’s come out and show our support! Check our our post for more details.
WOD 07 11 13
A1. Barbell Step Ups (20″) 3×6. Find a challenging weight for 3 sets. (1 L+ 1 R = 1 rep).
Front rack > Back Rack
A2. Strict weighted pause ring dip (3×5). (2 second pause at bottom)
B. FT: 15-12-9 [T9/C15]
Hang Clean (165/110)
5 BF-Burpees every time you drop the bar.
*If your clean needs work, use 21-15-9 at lighter weight.
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