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  • Writer's pictureCoach Rob

WOD for Thursday 230302

Don't forget! This Friday we will conclude the 2023 CrossFit Open with our annual Friday Night Lights!

Even if you didn't participate in the Open this year, it is a great time to come and hang out with everyone and cheer on those doing the Open during the Friday night sessions.

More details will be published Thursday afternoon, but in short the doors open at 4 pm and all are welcome to come hang out and do the Open WOD or just cheer the others on.

Bring your family and friends and even some kind of food to share (if you want).

We hope to see you there!


5 rounds

45 AbMAt or 30 GHD Sit Ups

45’ Overhead Dumbbell Walk Lunge (70/45)(Right arm)

45’ Overhead Dumbbell Walking Lunge (70/45)(Left arm)


Back Squat

Take 7 TOTAL sets to build to a heavy single for the day. Include your warm ups.

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