All of 5 minutes!

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IMG_9796CrossFit WOD
AMRAP in 5 minutes:

  • 15 Double Unders
  • 5 Power Snatch – 95# M/65# W

Rest Exactly 5 minutes, then:

AMRAP in 5 minutes:

  • 10 Squats
  • bnch5 Toes-to-Bar

Compare to Oct. 2010

Strength Focus
EMOMx20 min.
Odd:  8 Front Squats – you choose weight
Even:  8 Bench Press – you choose weight

Front Squat:
http://www.tabatatimes.com/how-to-perform-a-proper-front-squat/
http://www.tabatatimes.com/the-importance-of-front-squats/
http://www.tabatatimes.com/front-squatting-mobility/

Bench Press:
http://www.tabatatimes.com/getting-strong-with-the-bench-press/

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Welcome to your first class Larami and Mike M!
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Welcome to Cici, visiting us for the week from CF Las Cruces (NM)!

AND….Kenny is registered to compete in the Garage Games this coming Saturday!  Who’s going to join him and represent CFF FIRE with him??
See our Comp Squad page for more details!

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