--NEWS AND MENTIONABLES--
1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th. Please come and support. Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.
2) NUTRITION CHALLENGE BEGINS TODAY!
3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!
--SWOD--
(Squat Cycle week #4)
HBBS
3x5@70%
2x5@75%
*Based off your most recent 1RM High Bar Back Squat "HBBS"
--THE WOD--
I. EMOTM For 5 min.
8 Burpees
II. EMOTM For 4 min.
10 Wall Balls (20/14)
III. EMOTM For 3 min.
12 H.R. Push-up
*You are scored by how many successful rounds you complete without falling behind.
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