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Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

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If you have been skipping Goat Day, STOP! Checkout our new blog about why you should be making Goat Day a priority HERE!

Also come out and watch the live announcement of 16.3 tonight! 

“GOAT DAY”

3 Rounds

Min 0-3: Goat 1

Min 3-6: Goat 2

Min 6-9: Goat 3

-THEN-

Mobility

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Due to the weather please check the website and Facebook page frequently for any class cancelations!

 

6min EMOM

30 ft. HS Walk or 2 Wall Walks

-THEN-

“ANNIE”

50-40-30-20-10

DU

Sit-Ups

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WHO IS THE ATHLETE OF THE MONTH FOR MARCH? CLICK HERE!!!

 

Every 30s for 7min (14 Reps)

1 Squat Snatch @ 75%

-THEN-

21-15-9

Back Squats (135/95)

Push-Ups

-Directly into

15-12-9

WB (20/14)

Burpees

-Directly Into

9-6-3

Power Snatch (135/95)

Burpee Pull-Ups

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On Saturday, April 9th Hurricane CrossFit will be hosting a Crawfish Boil! For more details click HERE!

 

8min EMOM

1 Push Press+ 3 Push Jerks + 1 Split Jerk @ moderate weight

-THEN-

4 Rounds

12 KB Push Press (45/25)

20 Box Jumps (24/20)

400m Run