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12.11.12

Our second competition is approaching very quickly!! It is this Sunday, December 16th @ 1pm in Auburn! If you can, please come and support your fellow CrossFitters! It is a fun time for all 🙂 Competitors: We will be carpooling, and leaving CFW at 12!  Please bring $5 for your driver for gas money! 
 
SWOD:
Level 1:      Power Clean 5×3 (+5lbs)
Dead Lift 3×5 (+5lbs)
Level 2:     15 min to find a 1-3 RM Back Squat
15 min to find a 1-3 RM Press
Body Weight Volume: Tabata: Supine Ring Rows
WOD:
AMRAP in 8 min:
4 KB/DB Snatch Left Hand
4 KB/DB Thruster LH
4 KB/DB Snatch RH
4 KB/DB Thruster RH
 
Bonus:  Midline- Hyper Extension 3×12

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