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Wednesday 7/8/15

7
Jul

Wednesday 7/8/15

BOX NEWS:

1.)  30 Day Paleo Challenges starts Friday, 7/11. Meeting at 10 AM 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

3.) JULY’S FREE MONTH CONTEST: The athlete who works out at the box the most number of times in July will get a FREE MONTH in August! We will be judging by log ins to Mind Body AND submissions to Whiteboard.

 

Behind the neck split jerk

8 sets of 1 rep

Work up to a heavy single; Rest 2 minutes between sets.

 

5 minute AMRAP of:

Shoulder-to-overhead 155/105#

 

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