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Week of 120709

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Please make note that our schedule is adjusted this week due to Coaches vacationing to California for the CrossFit Games.  Thursday, please organize a group run, preferrably in the trails… 3 miles.  Shed will be closed on Thursday, Friday and Saturday week of 120709.

ShedKickers Week of 120709

CFWE SK_
EMOM for 10:00
3 squat snatch – 135/95
1 rope ascent

cash-out = max muscle-ups in 3:00

SK1_MONDAY ONLY
EMOM for 10:00
3 deadlifts – 315/205
5 box jumps – 30″/24″

cash-out = 50 burpees

 

SK2_TUESDAY ONLY
For time:
9-7-5
muscle-ups
wall climbs

SK3_WEDNESDAY ONLY
Level 3, daily WOD

 

CFE:

C2: 4 x 500m

Run: 4 x 400m

Recovery: 60 seconds in between intervals

 

 

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973-552-2510

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