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July 6 2016

5
Jul

July 6 2016

Kevin Powers Blue Steel

July 6 2016
Happy Birthday Kevin! (nice Blue Steel, bro!)

vinny Buckeye games 2016

Congratulations to Coach Vinny Buttitta on his 2nd place finish at the Buckeye Games, hosted by CrossFit High Gear, over the weekend! This invite-only, 2-day-event boasted challenging WODs and grueling competition from some of the top competitors in our region, each scoring in the top percentile of the CrossFit Games Open.

STRENGTH
1) Back Squat 5-5-5-5-5
2) Strict Press 5-5-5-5-5
3) Kettlebell Overhead Walking Lunge : 3x 50 ft

WOD
For 3 cycles: AMRAP in 3 mins of:
12 Chest-to-bar Pull-ups/FRX: 15 Jumping Chest To Bar Pull-Ups
6 Hang Squat Cleans, CRX:95/65 lbs, FRX:75/55 lbs
6 Push Press, CRX:95/65 lbs, FRX: 75/55 lbs
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

This will be a spicy sprinting WOD, so approach it with grit and determination! Try to get at least 2 rounds on average each time. If you’re modifying for the FitnessRx, notice that you have 3 more reps on the C2B to perform to really cement the pulling movement we’re working on with pull-ups.