CrossFit Newmarket Central

125 Harry Walker Parkway, Unit B

Newmarket, ON, L3Y 7B3 Canada

(905) 895-4461

info@crossfitnewmarketcentral.com

 

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Today's WOD

Friday, November 21st 2014

TODAY'S WOD

Strength

Advanced:

A1) Hang Power Clean + Power Clean - 2-2-2-2-2

A2) Hanging L-Sit Hold - ME x 4

 

Intermediate: 

A1) Hang Power Clean + Power Clean - 2-2-2-2-2

A2) Hanging L-Sit Hold - ME x 4

 

Beginner:

A1) Hang Power Clean + Power Clean - 3-3-3-3-3

A2) Hanging Knee Raise Hold - ME x 4

 

 

Met Con

15 Minute AMRAP

 

Advanced: 

ME Muscle Ups

30 Cals AD or Rower

15 Burpees

 

Intermediate:

ME C2B Pull-ups

25 Cals AD or Rower

12 Burpees

 

Beginner: 

ME Pull-ups/Ring Rows

20 Cals AD or Rower

10 Burpees

 

*Once you come off the rings/bar you must go back to the Rower/AD. 

*Score is total reps of the MU's or Pull-ups/Ring Rows

 

TOMORROW'S WOD

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Birthdays

Friday, November 21st 2014

Happy Birthday Ambrosio Benudiz & Nikki Bissett!

 

 

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