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02
08
2017

Thurs 3/8/17 – Capital Challenge Sponsor

By Scotty 0

And another sponsor for the Capital Challenge, thanks to Needham’s CPA for coming on board as one of the major sponsor’s for 2017.

For all you accounting/ tax work hit these guys up : Needham CPA

CrossFit SFS WOD :

Lifting – 15 mins
Snatch
15 mins
4 x 3 position snatch @ 70-85% (focus on speed & tech)
3 x 3 snatch pulls @ 105%

Conditioning
21-15-9 reps, for time of:
Row Calories
Hang Power Clean & Jerk, 60/40kg

Goal: 10 minutes
Cap : 14 min

CORE 3 rds:
10-20 GHD
20 sec ring hold top
30 sec false grip hold

author: Scotty

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