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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

Weightlifting

Back Squat (Build to a heavy set of 5)

Metcon

Metcon (Time)

25 Toes to Bar

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50-40-30-20-10 Double Unders

10-10-10-10-10 Burpees

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25 Toes to Bar

In other words … cash in with 25 toes to bar, then proceed to your 50 double unders, then 10 burpees, 40 double unders, then 10 burpees, 30, 10 … etc. Once you’re done your last set of burpees, finish with one last set of 25 toes to bar.

It’s rare that I say this … but get your toes up ANY WAY YOU CAN. The Open is coming … do whatever you can.

Time cap if required.

Extra

Clean and Jerk (15 Minute EMOM – Start at 70% – Anyway you want. )

Metcon (No Measure)

Row – 8 Rounds of:

90 Seconds HARD

3 Minutes EASY

Goal is maximum effort throughout the 90 seconds, don’t go out too hard and die. Looking for a sustained maximum effort.

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