Big congratulations to our very own Katie Crowe who took home gold at the CrossFit High Voltage Olympic Weightlifting Competition, and Mike & Emalee Tromello for taking first place in the advanced division at the C.A.L. Competition at CrossFit Eagle Rock this weekend!
WARM UP:
5 x 250 M. Row
*Rest 1:20 between sets. Mobilize while you wait!
LIFT:
Back Squats
3 x 70%
3 x 75%
3×3 @ 80%
WOD:
“COE”
10 Rounds
10 Thrusters (95/65) (75/55) (65/45) (55/35)
10 Ring Push Ups
*Sub H.R. Push Ups for Ring Push Ups accordingly.
POST WOD:
Hip and Shoulder Mobility
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