“Avalanche”

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30 Minute Strength:img_5969 img_5963

Back squat
8 sets of 3 reps @ 83-85% of 1 RM

WOD:

“Avalanche”
AMRAP 15:
12 Box Jumps (30/24″)
9 Power Snatch (115/80#)
6 Bar Muscle-ups

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 Lon and Stephanie visited us from Blade CrossFit today.

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Kat used her Mohawk powers for Banded bar muscle Ups today. 😉

And the Santa hat made its way through the entire noon class spreading Holiday Cheer!

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