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Pat & Dan demonstrating their bareback skills…. Jake in awe.

Check out Team SMCF throwing down via LIVE streaming on http://games.crossfit.com/ on Sat, and Sun 9-11am. Or catch the recap of Friday’s action at the same site.

Keep Pushing Team SMCF, You’ll hear us loud and proud tomorrow morning!

*Weekend schedule: Sat NO 7am. Oly Class @8am. Group Classes at 9am and 10am.

**Sun Closed

***Mon Open gym from 6am-8am. Hero WOD @10am

 

Mobility:

Conditioning:

with a partner complete the following:

5min AMRAP

Power Cleans (155/105) – (115/75) Alternate reps

Rest 1 minute

7min AMRAP (relay style, Partner A completes the Round while Partner B cheers, then Partner B completes the round while Partner A cheers, repeat)

5 Wallball (20/14)

7 Box Jumps (24″/20″)

Rest 1 min

11min AMRAP (relay style, Partner A completes the Round while Partner B cheers, then Partner B completes the round while Partner A cheers, repeat)

5 Ring Dips

7 DL (245/165) – (185/115)

10 DUs