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Saturday 7/4/15

3
Jul

Saturday 7/4/15

HAPPY 4TH OF JULY!!!!

BOX NEWS:

1.) Holiday hours-  8AM Barbell club has been canceled.

2.) 30 Day Paleo Challenges starts Saturday, 7/11. More details to come!

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

 

SPECIAL 9AM  4TH JULY WOD

“Filthy Fifty”

For time:

50 Box jumps  24″/20″

50 Jumping pull-ups

50 Kettlebell swings 53/44#

50 Walking lunges

50 Knees-to-elbows

50 Push press 45/35#

50 Hip extensions

50 Wall balls 20/14#

50 Burpees

50 Double unders

 

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