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Monday WOD – 091216

Always Remembered.

Always Remembered.

LIFT UP AUTISM!
Thank you everyone who came and Gave 5 Minutes! It is not too late to DONATE and/or order at TSHIRT! Here is the link: https://www.eventbrite.com/e/whaling-city-crossfit-lift-up-autism-2016-tickets-27396455536

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
September 24th, 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
As in past years, this will be a Partner Throwdown. Any combination: MM, FF, MF! Sign up your team in the gym!

GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts on September 19th! We are holding sessions at 9:30am and 6:30pm. If you know anyone who would benefit from this challenge, please send them the link: http://whalingcitycrossfit.com/get-fit-challenge/

WORKOUT OF THE DAY

Wellness
“The Man In The Red Bandanna” – In Memory of Welles Crowther
AMRAP 19:
5 Thrusters (95/65)
17 Front Rack Lunges (95/65)
77 Double Unders
200.1m Plate Run (35/15)

Fitness
“The Man In The Red Bandanna” – In Memory of Welles Crowther
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)

Last performed: 9/12/2014

Performance
METCON
“The Man In The Red Bandanna” – In Memory of Welles Crowther
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)

Last performed: 9/12/2014

GYMNASTICS
In 5 MINS complete MAX Ring MUs