Wednesday 120620
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Quinn
Billing – There have been a few issues with changes to your membership. If you submit a change form on line and don’t receive a reponse back within a day or two indicting that we received your change form, please check back to ensure that we got it and processed it. Also, if you attend 1 or 2 days in the month you are cancelling, you will be charged a full month. Any questions or concerns can be sent to info@letronocrossfit.com.
Kids Area – As a reminder if your kids utilize the kids area when there is not an attendant, please be courteous and pick up the area after them. The rules for the kids area apply to anyone who is utilizing the area. Also, no kids are allowed to play on or near the equipment! If a coach sees this, they will ask you to get your kids and get them back into the kid area.
”The greatest mistake you can make is to be continually fearing that you will make one.”
- Elbert Hubbard
Warm-Up/Mobility:
Prepare for.
Strength:
Front Squat 5 x 5
WOD
4rnds
1 x Clean to 8 x Split jerk 135/83 115/73 95/55
400m run or 500m row or 1000m bike
25 Sit-ups 20/14 14/10 10/8 MB
Endurance:
Bike 8 x 300 TT
Supplemental WOD for those who want to compete or become better crossfitters.
Do “WOD″ rest recover at least 8 minutes then:
1A- 3 sets for mechanics and speed : Rest as needed
10 Unbroken MBC Wall Ball
7-11 Unbroken Burpee box jumps
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