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Happy Fundraising Halloween Fredericksburg, Spotsylvania, and Stafford from your RARE CrossFit Family!

 

This past Friday we celebrated Halloween a little early.

Why?

Because we have an amazing community and part of our amazing community

has a bunch of their family members down in Puerto Rico... without power after

38 days.

So, what do you do when your community.... your family is struggling?

You come together.

You throw a party.

You celebrate how you can help others out.

And by the end of the evening we raised over $1,200 for our families in

Puerto Rico.

A huge thank you goes out to our entire RARE Family who came out and

donated... and a special thank you goes out to Vivi, Omar, and the co-owner

of RARE CrossFit... Lee Walchester.

We appreciate all of you.

31 October

Warm Up

Inch Worm 10 Meters

10 Burpees

10 Shoulder pass through

1xClean Progression ( HPC/HSC/Clean)

5 Press, 5 push press, 5 push jerks, 5 Split Jerks

 

A) Barbell Cycling

EMOM X 6

3 PC + 3 FS + 3 PJ (155/105) (135/95) (95/75)

 

B) Conditioning

AMRAP 3

21 Cal Row

21 Burpees over the Rower

Max Thrusters (75/55) (65/45) (55/35)

Rest 3 minutes

AMRAP 3

18 Cal Row

18 Burpees over the Rower

Max Thrusters (95/65) (85/65) (75/55)

Rest 3

15 Cal Row

15 Burpees over the rower

Max Thrusters (115/80) (105/70) (95/60)

Rest 3

AMRAP 3

12 Cal Row

12 Burpees over the rower

Max Thrusters (135/95) (115/80) (105/70)

 

Cool Down

Shoulder mobility Rig

Barbell smash with bar

 

 

Accessory Work

Barbell Row

4x8 increase load by 5 pounds

Weighted Pull ups 4x8 Building sets



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