CFD Members

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Schedule

Check the schedule and see when the next class is.

WOD

Friday, October 23rd

CrossFit

Mash part 1

10min AMRAP with a partner
P1: Sled drag shuttle +10 air squats
P2:
10 KBs
5 T2B
Rest 4min

Notes:

Mash part 2

10-8-6-4-2
Thrusters
Burpee Box jumps
W: 85,95,105,115,125
M: 95,115,135,155,175
Rest 4min

Notes:

Mash part 3

21-15-9
Calorie Row
HR Push ups
DB snatch (55/40)

Notes:

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