Workout of the Day

Skill:
Kb swing review

WOD:

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

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We are only having one class, 7am! Come in and be ready to work…We’re kicking off the fourth with a bang!

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Work one skill from the GWOD library!

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Skill:
Snatch

WOD:
7 rounds for time:
250m row/200m run/
7 hang power snatches/
7 broad jumps
7 pullups

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Skill:
Overhead Squat

WOD:”Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Skill:
Front squat
Sledge strike

WOD:
Front squat
3-3-3-3

And then:

AMRAP in 12 minutes of:
30 sledgehammer strikes/
200m sprint

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Thanks to everybody that came out to the open! And congrats to Chris and Chrissy, Eric and Brooke for kicking and placing in the top 13 on their first time competing.
Novice category:
Chrissy 4th
Brooke 6th
Chris 13th, (with some debate, possibly should have been much higher)
Open division:
Eric:
13th

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Join us at motor city Crossfit! Amanda is gonna do work with the 8am!

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Get rested for the motor city open!!!!

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