If you’ve ever been a member at a CrossFit gym, you know that CrossFit friends are lifelong friends. Maverick and I started CrossFit at CrossFit 350 and a lot of them hold a very special place in our hearts. Unfortunately, one of our very first CrossFit friends tragically and unexpectedly lost her husband last week. So we’ll do what we do best. Go to the box and get a killer arm pump for the Francisco’s. Tara Leigh Francisco, our hearts are heavy. Hope you feel the love all the way from Knox County.

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“Colbee”

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

10/12/80-10/12/18

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Weightlifting

Bench Press (5-5-5-5)

Warm up to a weight you can complete all 4 sets with.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Buy In: 38 Banded Tricep Extensions

10 Min Amrap

5 Pull ups (strict)

5 Shoulder Press 95/65

5 Ring Dips

-Rest 1 min-

2: Metcon (AMRAP – Rounds and Reps)

Buy In: 38 Banded Tricep Extensions

10 Min Amrap

10 Pull Ups

5 Push Press 95/65

5 Ring Dips