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CrossFit — June 13, 2020

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2020.06.13
During Exanded Phase 1 and Phase 2 of reopening, all classes are limited to 5 members.  Specialty classes will be put on hold at this time to prioritize CrossFit classes.  Please reserve your class up to 24 hours in advance, and cancel no later than 2 hours in advance.

Metcon (Time)
"Farewell to Adam" outdoor gym edition
30 / 20 / 10
2x dubz
squat snatch
lateral burpees over bar
clean & jerk
wallballs (20/14)
*end each rnd w/ 400m run
*loads: (75/55)(95/65)(115/75)

30:00 cap

if you have a barbell @ home, but no wallball, the Rx sub for wallballs is HSPUs

A fun workout to send Adam Moore off to his new adventures in Kentucky! Adam has been through a lot with us, has pushed and inspired many of us, and we will be sad to see him go.

In non-COVID-19 times, this workout would have included some sort of MU and HSPUs, as those and the above movements is a combination of Adam’s favorite movements, as well as weaknesses he is always trying to improve upon. But alas, we will have to make do with what we have. I hope you all enjoy and push a little harder than usual and send Adam off on a positive note. You will be missed, Adam!

Metcon (Time)
"Farewell to Adam" at home edition
30 / 20 / 10
2x dubz
alt. DB/KB squat snatch
lateral burpees over DB/KB
alt. DB/KB hang clean & jerk
SA DB/KB thruster (even reps / arm)
*end each rnd w/ 400m run

30:00 cap

Rx sub for thruster (if you’re sick of them) is HSPUs.