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Announcements

The Intramural Open teams have been made! Check your email for your Team Captain and start brainstorming names and ways to win the Spirit Award at Friday Night Lights!

Main – CrossFit

Power Snatch (Heavy Double)

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP:

7 Hand Release Burpees

7 Chest to Bar Pull Ups

Rest 2:00

4 Minute AMRAP:

7 Sumodeadlift High Pulls (95/65lbs)

7 Push Press (95/65lbs)

Rest 2:00

4 Minute AMRAP:

7 Overhead Squats (95/65lbs)

7 Box Jumps (30/24″)

*Score each couplet as a “round”.

Extra

Metcon (No Measure)

Muscle Ups:

10 Rounds of:

30 Seconds on / 30 Seconds off

+

Build to Heavy Double TOUCH AND GO Power Clean

+

Touch and Go Clean (squat) – 6 sets of 6 every 90 seconds. Use 50% of max clean.

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