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13 FEBRUARY 2017

ANNOUNCEMENTS 

SIGN UP FOR THE OPEN, GAMES.CROSSFIT.COM

SWIM WOD THIS SAT. FEB. 18TH @ 7:30 MEET POOLSIDE

FEB. 25TH @ 6PM- CLIMB-IN ANACORTES

Monday Feb. 13, 2017
MOBILITY:COUCH STRETCH
STRENGTH: 
Snatch
60%/4
70%/4
75%/4
(80%/4)2
STRETCH: DEADLIFTS
WOD: 
"Nasty Girls"
3 RFT:
50 Air Squats watch for butt wink, Don’t let them bounce out of bottom
7 Muscle-ups Banded Rings from Rig. Jumping Muscle Ups, Weights on the rings
10 Hang Power Cleans (135/95#) unbroken

Fit Over 55:
STRENGTH:Hang Power Snatch
WOD:

3 RFT:
25 Air Squats
4 Jumping Pull-ups
5 Hang Power Cleans DB

TEENS:
STRENGTH:
Heavy Power Snatch
WOD:

"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans

PRE-TEEN:
STRENGTH:
DB Snatch
WOD:

3 RFT:
30 Air Squats
5 pullups
10 DB Hang Power Cleans

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