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January 18 2017

17
Jan

January 18 2017

January 18 2017

Today’s the last day to RSVP for the Annual CrossFit Strongsville Party hosted by the Drot’s on Saturday, January 21, at 630PM!
https://www.facebook.com/events/356995684664768/

STRENGTH
20 Minutes allotted time.
10 Minutes to establish heavy Strict Shoulder Press.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 reps at that weight.

WOD
3 rounds for time of:
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Kettlebell Swings, 53/35 lbs
Category 1 Scaling: Pick load for Wall Ball, but still achieve full depth in squat and reach target. Also, choose load for Kettlebell Swing.
Category 2 Scaling: Not achieving full depth, target line, or range of motion with swing overhead.
Category 3 Scaling: Modifying the rep count or movements.