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Don't forget, this Friday night starting at 5, we will have our RX Challenge where each athlete will go through a series of moments to see which they can RX! This is a good way for you to find the areas in which you excel in and which still need improvement.



When your friends ask you what you did over the summer, you can tell them you attended a rowing clinic! Maybe you need help getting a better 1k or 2k time. Attend the RARE Crossfit Rowing Clinic this Saturday at 10:15! Class is free for all RARE athletes and current WBBC troopers.

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Friday 21 July, 2017

Warm Up

Partner Warm Up

10 MedBall cleans (partner rests in push up position)

10 MedBall throws to each other (10 meter throw facing your partner)

10 Medball throws over your head (you are facing away from partner)

10 Burpees together (must be synchronized)


Clean progression 5 Hang, 5 Knee, 5 Ground


A) Power Clean

MAX in 15 min


B) 5 RFT:

Run 400m

20 air squats


Cool Down

Barbell Smash

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