Friday 141024

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Strength

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Bench Press

6 x 1 @ 90% 1RM

Heavy day. Get after it!

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WOD

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Partner up with someone who has a similar 500 split on their row. Then complete for time:

Row 1500m

Rest and partner rows

Row 1000m

Rest and partner rows

Row 500m

Rest and partner rows

Rest 2:00

Then complete 100 alternating burpees

The partners alternate burpees. So partner 1 does burpee #1, partner 2 does burpee #2, partner 1 does burpee #3, etc.

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Yep, another day of benching!

Saturday at 9am we’ll be doing Grace (30 Clean and Jerks) for Barbells for Boobs! We’ll run heats as needed to get everyone through. This year we recommend that if you’d like to donate to the charity, you can purchase a shirt directly from Barbells for Boobs here. It’s easy and quick. If you want so set up a fundraising page and go that route, feel free. You can set that up here, However, this is not required to participate. If you choose to create a fundraising page, please be sure to select CrossFit Evolve as your team!

Here’s the important part…you gotta wear something pink. We hope to see you guys there!!!

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