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Amazing 4th of July for RARE!

So this past Tuesday we had an amazing 4th of July workout and party afterwards.  Thanks to all of those who joined us.  For some people it was their first official CrossFit workout!  They not only survived but they crushed it.

 

Also, some of our athletes also participated in the annual 5 Mile Race in Downtown Fredericksburg.  Congrats to all that competed and a special congratulations to RARE athlete Mary Ashley who won her age group!

 

Friday 7 July, 2017

Warm Up

Partner Warm Up

200 Meter Run with Med ball toss back and forth

2 rounds

10 Squats with med ball (partner burpees while other partner squats)

10 Wall ball throws to each other (10 meter toss)

10 Wall Ball toss over the rig

 

Power Clean progression 5 hang, 5 knee, 5 ground x1

 

A) Power Clean

Building to a tough cluster set in 1.1.1 in 10 min

 

B) Back Squat

3RM in 15 min

 

C) FT:

Row 50 cals

40 double KB FS - 16/12kg per hand

30 TTB

20 HR push ups

10 PC - 80% of A

 

Cool Down

Coaches Choice

High fives all around and see you Saturday



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