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11/27/2015

26
Nov

11/27/2015

Announcements

New Hoodie Pre-Sale $49.99 before Dec 5th. (limited time offer)

New Product: PROGENEX
Get Stronger, recover better, get your PRGNX

X-Mas WODtacular Sat Dec 5th (37ppl) 11am to 1pm
In-house competition for beginners and experience members alike.
http://doodle.com/poll/iwrzw453qesegwhp

Clinton Hill, East Williamsburg – CROSSFIT

QOD

What’s the one thing you need to get on Black Friday?

WOD

Run & Gun

A: Metcon (Weight)

Every minute on the minute for 10 minutes

5 Deadlifts*

5 Bar-facing burpees
*choose a weight that is heavy but allows you to move quickly

rest 5 minutes then…

B: Metcon (Weight)

Every minute on the minute for 10 minutes

5 Push press

5 Front Squats
-one bar same weight

rest 5 minutes then…

C: Metcon (Time)

2 rounds for time:

500 meter row

400 meter run

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