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Open to everyone …Sundays from 9-10AM, running efficiency class using CrossFit endurance drills/skills followed by running WOD. Weather permitting, McDowell track.

10am and 11am free team WOD

WOD 20 min amrap 15 x back squats (45% 5RM) 10 box jump 20/24 5 pull ups 400m. run

WOD 60 Cal on the Rower 50 Double Unders 40 Swings (53/35) 3o Box Jumps (20″) 20 Clean and Jerk (135/95) 10 Bar facing burpees

7×1 hang power snatch H.A.T.A (90 SEC REST) 1 round for time: 10 SDLHP – 95#/65# 1 Push Press – 95#/65# 9 SDLHP 2 Push

Emom 10mins Dead lifting 70% 5 reps , “Karen” for time: 150 Wall ball shots, 20# (14#)