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******Attention! Summer Series Throwdown with CrossFit Gilded continues this Saturday at CrossFit Gilded in Woodbridge! Action begins at 930 am. Everyone is encouraged to particiapte - even if you missed the last event. Food and drinks to follow! Bring your favorite food or drink and come support our CrossFit Community! 

Monday

Warmup: 4 Rounds ~ not for time

20 Butt Kicks

20 High Knees

20 Back Pedel Steps

20 Box Step Ups

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15 minutes to do 

3x10 Back Squats ~ Increase Load

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For Time:

800 meter run then, 

50-40-30-20-10 of

Double Unders

Ab Mat Situps

then,

800 meter run

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Tuesday

Warmup: 10 minutes

10 wall balls 

8 dumbell bench presses

6 dumbell curls

4 bent over dumbell flyes

2 rope climbs

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30 HSPU's ~ Not for time

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1000 meter row then,

3 rounds for time:

15 Power Snatches 95/55#

15 Pullups

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Team box jump suisides

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Wednesday

Warmup: 8! of

Pushups

goblet sqauts

dumpster dash

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OTMx10 minutes of

2 Clean & Jerks (Must be Split Jerks) ~ try and increase load

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5 Rounds for time:

20 KBS 55/35#

20 Burpees

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