June 11, 2014 admin


1a. 3-5×5 Bent Over Rows, rest :30
1b. 3-5x:15 HS Hold, rest :30

Notes:  Take 3mins to quickly warm up and 10mins to get work done.

2. 10mins: Clean Tech Work and Warm Up

3. For Time (8min Cap):

Hang Squat Clean (50-55%)
Ring Dip

Competitor’s Program

1. 5×1 Hang Clean + 1 Clean

2. 4 Rds:

3-6 Muscle Ups
8-12 Kipping HSPU
:60 Rest

3. For Time:

25 Ring Dips
50 Hang Cleans 135
25 Ring Dips

ANNOUNCEMENT:  Nikki Mac, Coach Vince and Coach J will be competing at the Heroes Competition this Saturday at Motor City CrossFit in Sterling Heights.  Heat times are: 9:36am, 11:20am, 12:51pm and 2:20pm.  Top 8 teams compete in Finals at 3pm.  Come out and cheer us on!

“I firmly believe that respect is a lot more important and a lot greater, than popularity.” – Julius Erving

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