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Happy Birthday Natalie! Wednesday, 2-22-2017

21
Feb

Happy Birthday Natalie! Wednesday, 2-22-2017


Happy Birthday Natalie!! We hope you are having a great day. We always enjoy having you in class working on those traps! You guys, We are one day away before the announcement of the First Workout of the 2017 CrossFit Open  If you have been on the fence about signing up for the Open, Time is running out!! This is the only time of year that you can sign up and participate in the biggest worldwide event with hundreds of thousands of other CrossFitters and be pushed to the limits. Plus the year we have TEAMS at Alpine to make things a little more interesting. Sign up today! We want your participation!!

Workout of the Day:

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

Then,

For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

 

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