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This year SMCF will be having Friday Night Lights every Friday during the 2014 CrossFit Open from 6 to 8pm.  This will be an exciting atmosphere to compete with and cheer on your fellow SMCF teammates.  Every Friday night DJ Dynamite will be rocking the decks to blow the roof off South Mountain….STAND TALL.

Conditioning:

A.  4×400 meter row

* 60 second rest between rows

B. Power Clean

* 3×5  (touch and go…work as heavy as possible)

* 90 second rest between lifts

C. 3 rounds for time

20 wallballs 20/14

15 sdlhp’s 95/65

15 push press

20 box jump overs 24/20