Coach Kimberly at CrossFit Appleton in Appleton, Wisconsin.
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SCHEDULING NOTE: Due to Wing Down Day this Friday, we will only run one class that day @ 1000. This also applies to NEXT Monday (Memorial Day). That day we will only have one class @ 1000.
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S/S/S:
Front Squat 3×5
Add 5lbs from last Front Squat set from 13May, or add 5# to 70% of 1RM
Post weight used to Comments/LogWOD
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WOD:
“The Carly”
12min AMRAP
20 Box Jumps (24/20)
10 Punch Balls (Total)(20/14)
5 KB Swings (2/1.5)
Post Rounds Completed to Comments/LogWOD
Example of Punch Balls. Video courtesy of Michael Zweifel
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X-tra:
3x500M Row
1:1 work/rest ratio
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CrossFit Team Offutt Tactical Fitness 