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February 18 2017

17
Feb

February 18 2017

February 18 2017

We’re welcoming 2 new members to the CrossFit Strongsville Nation, Patrick and Nicole! Patrick has served in the armed forces and currently serves as a man in blue and will often attend the mid-day classes, bringing a seriously strong engine to the WODs! Nicole has a strong athletic background and has been bringing her A-game to the evening classes! Welcome!

STRENGTH/SKILL
15 Minutes allotted time.
Choose STRENGTH/SKILL from this week:
STRENGTH:
5 Sets of 3 Reps or 3-RM
Overhead Squat
Push Press
Overhead Lunge
DeadLift
SKILL:
EMOM 5 Minutes, 5 Reps
Ring Dips

WOD
For time:
15 Front Squats, 115/75 lbs
5 Bear Crawls, 20 m
15 Chest-to-bar Pull-ups
12 Front Squats, 115/75 lbs
4 Bear Crawls, 20 m
12 Chest-to-bar Pull-ups
9 Front Squats, 115/75 lbs
3 Bear Crawls, 20 m
9 Chest-to-bar Pull-ups
6 Front Squats, 115/75 lbs
2 Bear Crawls, 20 m
6 Chest-to-bar Pull-ups
3 Front Squats, 115/75 lbs
1 Bear Crawl, 20 m
3 Chest-to-bar Pull-ups