November 1, 2013

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Happy Birthday Michael C!

CrossFit
Skill Work: 20 Minutes Athlete’s Choice

WOD: Nancy
5 Rounds for Time
Run 400m
15 Overhead Squats (95/65)

CrossFit 101
WOD: Bubbles
12 Minute AMRAP
10 Burpees
25 Double Unders

Competitor
Strength: Snatch off Blocks 5×1 at 85% 1RM

WOD: Amanda
9-7-5 Reps for Time
Muscle Up
Squat Snatch (135/95)