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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from CrossFit Wig Wag https://ift.tt/2Aaacz8
via IFTTT

“Colbee”

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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

Test Day

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CrossFit Wig Wag – CrossFit

You get to choose between a 1-mile run or 100 cals on the Ski Erg. Choose wisely.

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Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 mins

Ski Erg Cal (Time)

100 cals for time

1-Mile Run (Time)

Max Effort 1-Mile Run
Immediately into 1RM Thruster.

20 min time cap.

Weightlifting

1RM Thruster (Total Weight)

Thruster (1 Rep Max)