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RARE CrossFit will be hosting its initial Foundations class. Don't miss out. This will be the opportunity for you to get all the basics checked for free this one and only time. The class will the 19th from 1-4. The class will have two WODs and plenty of time with one on one to get you ready for all the basic that RARE CrossFit will throw your way. No sign up needed, just show up.

 

Saturday 12 August.

Warm Up

"Bring Sally Up"

Song is "Flower" by MOBY

Back Squat 135/95

Be prepared to live in the bottom. Must have a PVC pipe as the weight gets heavy quickly. 

*Every time in the song it says bring Sally down, you go down in the squat. Every time in the song it says bring sally up you stand up. 

 

For Time: No Cap...Get it Done!

Buy In 100 Double Unders

50 KBs 1.5/1 Pood

40 Push press 115/75

30 Pull Ups

20 Burpee Box Jump Overs 24/20

10 Pistols

Buy OUT 100 Double Unders

 

Cool Down

High Fives and Smiles all around and enjoy your weekend. Roll out and we will see you Monday.



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