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1/9/2019

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Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Any donation acceppted , including elbow bumps .

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Grip DL

5x Muscle Snatch

5x Overhead Squat

5x Sotts Press

5x Power Snatch

5x Squat Snatch

Weightlifting

15:00 to Establish an 8RM Power Snatch

Power Snatch

Metcon

Metcon (Time)

4 Rounds:

500m Row

20x Thrusters (95/65)

10x Toes To Bar
20:00 Time Cap

Scaling Options:

Row = Distance

Thrusters = Load

Toes To Bar = Leg/Knee Raises