Category: Uncategorized
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CrossFit – Wed, Dec 4
CrossFit Rift Valley – CrossFit HOLIDAY PARTY Please pay cash or venmo for the Holiday Party by Friday 12/6! Bar Muscle-ups (15′ to go over scales and progressions + find MAX Unbroken Set) WOD (Time) 10, 9, 8…1 Burpees Russian KBS (70/53)
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CrossFit – Wed, Dec 4
CrossFit Rift Valley – CrossFit HOLIDAY PARTY Please pay cash or venmo for the Holiday Party by Friday 12/6! warmup (No Measure) 2′ run/bike/row 3 rounds of: 5 burpees 10 kip swings / pull ups/ c2b banded raises/ slides/ clocks Bar Muscle-ups (15′ to go over scales and progressions +…
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CrossFit – Tue, Dec 3
CrossFit Rift Valley – CrossFit warmup (No Measure) 8′ amrap 1′ row 10 plate g2oh 10 squats w plate 10m waiter carry / side Jerk Complex (Weight) 20′ to build to heaviest successful complex off the rack of: 1 push jerk + 2 split jerks WOD (AMRAP – Rounds and…