North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

01/15/14

March 9, 2017

January 14, 2014

 

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| Categories: Train

 

The fundraiser page is now up for Kevin Ogar.  Please help support Kevin on his road to recovery!  www.kevinogar.com

Also, don’t forget this Saturday is Bring-A-Friend day! Please let Ashley know if you’re brining a friend.  Thank you!

Strength 

FS/BS: 4 x 7/13 @ 94% of your weight from Monday.

Conditioning

In 8 minutes:

Row 500m

Then in the remainder of the 8 minutes perform AMRAP of…

21 Double Unders
15  Box Jumps (24/20″)
9 KBS (70/52#)

NOTES: This workout is similar to the Radbar NCFit Open Team Workout #2.  If there aren’t enough rowers in class the start times will need to be staggered 3 minutes apart.

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit