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Box Squats

Monday, April 12th, 2021

SKILL: Part One

These are the reps for this weeks Pushup Challenge. Rest days are Thursday, Saturday, Sunday.
Monday:
10-8-6-4
15-13-11-9
Tuesday:
5-8-6-8
10-13-11-13
Wednesday: 
10-6-8-4
16-11-13-9
Friday: 
6-8-10-5
11-13-15-10

SWOD:

5×5 Box Squats
Each rep will be a 3 sec negative, sit hold, explode to the top
65-70% 1rm

METCON:

Mercy Me
For Time:
1600m Run (1 mile)
3 min rest
1200m Run (800+400)
2 min rest
800m Run
1 min rest
400m run

REMINDERS: 

DUES ARE DUE TODAY! 

Please get on the schedule when you plan to train. Use the text line for any changes or questions you may have. Thank you! 

EVENTS:

WOD WARS: SATURDAY, APRIL 17TH TEAMS OF 3. BUILD A TEAM OF YOUR OWN AND REGISTER OR COME CHEER ON YOUR FELLOW ATHLETES AS THEY COMPETE AT VALOR FITNESS IN LARGO.

CF DROOGS ANNUAL QUADATHON : SATURDAY, APRIL 24TH. MAKE SURE YOU PICK YOUR PARTNER: MUST BE 10 YEARS +/- OF AGE. 

MASTERS MAYHEM IS IN MAY: 35+ YEARS OF AGE. CROSSFIT PALM HARBOR IS HOSTING THIS EVENT. 

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