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Thursday Bring A Friend Week

Announcements

It’s Bring a Friend Week! Bring as many friends & family to your favorite M2 class for FREE. The athlete who brings in the most friends will score a free month of class…

CFM2 – CrossFit

Warm-up (No Measure)

4 Rounds of 30 seconds each movement:

PVC Sumo DL High Pull

PVC Lateral Jumps

PVC Push Press

PVC Back Rack Reverse Lunges

Rowling (Distance)

Learn Rowing Technique

Teams of 2-3 on each rower: Each member will row 3 times trying to hit 100M. If you hit 100M you earn a STRIKE and you don’t have to do Burpees for that round! Entire team does Burpees for each meter +/- 100M for each team member!
Review & Practice:

Wallballs

Sumo DL High Pulls

Box Jumps

Push Press

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down

High Five 5 people

Walk 200m

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