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Wednesday, 10-21-15

20
Oct

Wednesday, 10-21-15

Our Holiday Weightlifting Meet is officially sold-out.  Please email info@alpinecrossfit.com to be added to the wait list.  We will be adding more athletes over the next two weeks.  Thank you for your support!!
ACF-Holiday-Weightlifting-Stage-300x175
 

 
 
Workout of the Day
Back Squat – go heavier than last week’s 5’s  http://alpinecrossfit.com/wednesday-10-14-15/
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

 

then,
7 min AMRAP
2 Muscle-Ups
4 Thrusters  115/80

*Sub 4 Ring Dips for the 2 MU’s

 

Rest 3 min, then,
 
7 min AMRAP
15 Wall balls 20/14  10’/9′
10 Burpees

 

*Record two separate scores (one for each 7min AMRAP)

 

Post your scores to the Whiteboard.

 

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