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Saturday 7/11/15

10
Jul

Saturday 7/11/15

BOX NEWS:

1.)  30 Day Paleo Challenges starts today. Meeting at 10AM about rules and  details.

2.) Ladies, join us on Sunday, 7/12 at 11:00 AM for a FREE self-defense seminar! Register here: crossfitblackbeard.com/FIGHTBACK

 

8AM BARBELL CLUB

Every 2 minutes for 20 minutes

2 Power Cleans + 1 Push-Jerk

Work up to a heavy complex.

 

9AM TEAM WOD

Teams of 2

16 minute AMRAP of:

Suicide run (Down & back 20yds, 15yds, 10yds, 5yds)

10 Wall balls 20/14#

15 Kettlebell swings 53/35#

Athlete must complete round before switching.

Coach Ray

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