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020325-020725



Monday

Tempo Back Squat

@ 3-1-0-1

 5 x 3 Between 70%-80%


Yetis

12 Min Flow

100’ Cross Body Carry Ea/way

20/16 Cal C2 Bike

8-10 Banded Lateral Raise /side


 

Tuesday

Dan

AMRAP 26 w/ a Partner Leap frog style

1 Deadlift 315/225

5 Pull Up

7 Push Up

9 Toe to Bar

300m Run


ex: Partner 1 does 1 dl, Partner 2 does 5 pull up...then run together and start over.


This workout is in memory of Dan Brockunier, a CFWC member who passed away on Tuesday January 22nd, 2019.

The 26 minutes represent the 26 years Dan lived.

The vest is to honor Dan's service in the military.

The numbers 1, 5, 7, 9 = 22, the day of Dan's passing.

the 300m run represents the 3 months Dan battled cancer.

The heavy deadlift represents Dan's love of deadlifting heavy.

 

Norisse, Caitlin, and Noel created this workout in Dan's name.


 

Wednesday

Tumbleweeds

EMOM 30

Min 1: 8 Barbell Strict Shoulder Press (from floor)

Min 2: 8/8 Gorilla Row

Min 3: 30 sec Top of Ring Hold

Min 4: :20 Sprint on bike

Min 5: Rest


 

Thursday

Barking Dog

6 Rounds For Time:

15/12 Cal Machine (alt Ski, Row, Bike)

125’ Sandbag Carry 100/70

200m Run

 

Rx+: 20/16 Cals, 150/100


 

Friday

Thruster

Build to 3 x 3 Thruster


CrossFit Games Open 17.5

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372

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