Strength:Deadlift, 5×4, 85%, EMOM
WOD: 3 Rounds
Round 1: For Time or As much as Possible in 4 minutes
- 30 KBS (50/35)
- 100 Double Unders
- 15 Ring Dips (mod: Any other type)
- 100 Double Unders
- 30 S2O (115/75)
Round 2: For Time or As much as Possible in 6 minutes
Round 3: For Time or As much as Possible in 10 minutes
*3 Min Rest after each round
*You will have 3 separate scores (the score is either going to be a time if you completed everything or how much you completed if you did not complete everything
*Every round is independent from the other round
*You start every round with 30KBS
*You do NOT pick up where you left off
Shoutouts: Sasha 1 year anniversary
Box News:
If you know anyone interested in giving CrossFit a try, tell them to come Today at 5pm!
- As usual, we are getting together for some fun. Just incase you didn’t receive the invite here is what is going on in October:
- Guys Only Night: Friday 10/16 8pm Please, join for GUYS ONLY NIGHT at the box! No plans, no details, just simply good time! Bring your own food and drinks. If you have poker tables, cards, bring them! Please, RSVP directly to Facebook event page or directly to Kevin: 732 977 2916.https://www.facebook.com/events/1499078900385245/
- WOD, WINE, AND WOMEN: Thursday 10/22 6pm Please, join us for a Ladies Only Night complete with a WOD, some wine sent by Rumson Wine, and a Lululemon trunk show for your shopping pleasure. We will have raffles to win great prizes! Bring a friend and receive more raffle tickets for more chances to win! Also, bring your favorite healthy dish to share with the recipe RSVP directly to Facebook event page or Sky Cohen @ 646-265-4611. Ben is also providing a $50 gift card for Lululemon to one lucky winner!https://www.facebook.com/events/1480913708877225/
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