CrossFit Greer in Greer, SC
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Congrats to everyone who finished out the Open!! We are so proud of each one of you! You pushed your limits and we love seeing that!! 5 Rounds 400m Run 15 GHDs / 30 Abmat Situps 20 Push Jerks 115/85
Backsquat 3-3-3 Optional Metcon 21-15-9 Overhead Squats 135/95 Chest 2 Bar Pullups Yay! Ross on your first tattoo!! Love the meaning behind it!!! When you see Ross at CFG, ask him about it!! Happy Birthday as well!!
Fight Gone Bad Championship 5 round version Normally we do fight gone bad in a 3 round version. Today you will have the pleasure of doing 5 rounds. This changes the strategy a bit. Don’t come out swinging or you will be hurting in the last rounds. Have fun! ***5 Rounds, Rotate stations each minute,…
9am WOD 10:15 CFG CrossFit Kids
17.5 is here! Last week of the Open 10 Rounds 9 Thrusters 95/65 35 Double Unders Have fun with this spicy one! 👍🏻
25 Front Rack Push Press 95/65 50 Toes 2 Bar Run 1 mile Row 1k meters 50 Abmat Sit-ups 25 Back Rack Push Press 95/65 For time Scale for 35min time cap
300 Double Unders for time: Start with 5 Hang Power Cleans and at each minute mark complete 5 Hang Power Cleans 115/75 until DUs are complete. Scale as needed
5 rounds for time of: 10 kettlebell swings 70/53 3 muscle-ups Scaled version 5 rounds for time of: 10 kettlebell swings 35/26 3 strict Pull ups 3 strict ring dips Conditioning 3x 10sec max effort assault bike Rest 20 seconds between rounds
KILL CLIFF COLD BREWS only $1.00 each. Please specify on sheet. Limited time only, No limit 20min EMOM Even min – 5 “squat” clean and Jerks – at least 2 reps “split” Jerk – you pick loading Odd min – 100m sprint – around grass area
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