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Wednesday 12/30/15

29
Dec

Wednesday 12/30/15

Box News: 

–Looking for our next Featured Athlete! Want a workout with all your favorite movements named after you? Submit our form here!: crossfitblackbeard.com/athlete-of-the-month

New Year’s Eve hours: 6 AM, 7 AM, 8 AM & Noon.

New Year’s Day: Rest Day (Closed all day)

Saturday & Sunday: Regular schedule hours

 

Performance

“Powerlifting Wednesday”

A.) Banded Sumo deadlift 5 sets of 4 reps (Build to heavy 4 rep)

B.) Max 20 yard Sled pull 3 sets (Must complete in under 20 seconds)

C.) Bulgarian Split Squat 3 sets of 6 reps (6 reps on each leg)

 

Fitness 

“Powerlifting Wednesday”

A.) Sumo deadlift 5 sets of 5 reps (You choose the weight)

B.) 20 yard Sled pull 3 sets (Must complete in under 20 seconds)

C.) Weighted walking lunges 3 sets of 6 reps (6 reps on each leg)

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