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Tuesday, January 5 2016

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WOD: A. Weakness Work Training 14 minutes Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes Alternating EMOM for 14 minutes: 6 pistols (3 each leg) 2 squat snatch @ 50%-75% 1RM 2 muscle ups 3-5 ring dips (strict or kipping) 3-5 pull-ups (strict or kipping) 10m-20m handstand walk 30 double unders or 10 attempts B. 12 minute AMRAP of: 12 pistols (alternating, 6 each leg) OR goblet squats 32kg/24kg or 24kg/16kg 6 pull-ups & 6 dips OR 6 muscle ups (bar or ring) 6 squat snatch 135/95 or 115/80 or 95/65 or 75/55 CrossFit Kids starts THIS WEEK! Classes meet on Tuesdays and Thursdays at our old location, 3228B Leeman Ferry Road. Dowload your CFK waiver and our 2016 CFKids Policies and Sign Up Sheet and get your kids signed up today!Our January CrossFit 101 Course starts TONIGHT at 715pm! Check out Mason Dixon’s menu for next week. Jan 11 To place an order, click here.

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