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Thursday 10/24/2019

23
Oct

Thursday 10/24/2019

LLS Stairclimb Fundraiser

Join us for our annual head to head showdown between Ed Seibold and Andy Mitchell. They'll compete against each other in an Open workout after it's announcement on October 24th, at 6:00 PM. The event is a fundraiser for the LLS Firefighter Stairclimb! www.crossfitnxnw.comMusic from https://filmmusic.io"Ice Flow" by Kevin MacLeod (https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0/)

Posted by CrossFit NXNW on Wednesday, September 25, 2019

Dungeness & Octopi

Strength/Skill

Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM

Example 1:

Minute 1 – 5 Pull-Ups
Minute 2 – 10 Sit-Ups

Example 2:

Minute 1 – 3 Bar Muscle-Ups
Minute 2 – 8 Alternating Pistols


WOD

Complete 4 Rounds, Not for Time:

DB Box Step Overs x 6 Reps
Bike or Row x 10-15 Calories
Pec Walk x 75′
DB Bench Press x 7 Reps

Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.

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