Mid-Hang Clean and Power Jerk
Every 90 seconds for 10 reps:
Clean Deadlift + Mid-Hang Clean + Power Jerk
Start at about 50% and work up across the reps as appropriate.
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Exposure 4 of 8
3 Rounds for Time:
15 Thrusters 95/65
5 Bar Muscle-Ups
The Thrusters should be medium-light today and unbroken on the fast end. Sub Jumping Bar Muscle-Ups or 2x (10) Pull-Ups as needed.
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Click above to see a special video message from OUTWOD’s organizer. Thanks to all who participated in solidarity with the Orlando vitctims and the LGBT community as a whole. If you couldn’t make it, you can still donate here.
- Today’s 11:00am Active Recovery class with Coach Fox is cancelled.
- Wanna play Spikeball? Go to the event page and sign up for our first-ever Spikeball tournament!
CFSBK at the Crow Hill Open 2016
Coaches McDowell, Coach Chris Fox, and Alex B. competed in the Crow Hill Open 2016 at nearby CrossFit Crow Hill yesterday. We’ll have their results up soon! Today, Coaches Jess Fox, JB, KHarpz, and Amanda Mc will be competing, too! Go here for the full schedule. Stop in and cheer them on. Good luck CFSBK TFBAs!