WOD 170320

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

Thank you to everyone who came out for our Friday Night Lights!!! What an awesome night and great food! Congrats to all of the athletes on 17.4!

DON’T FORGET – this Friday is our GCF Ladies Night and Vendor Show! Know someone who wants to have a table, local small business, GCF friend or family? Let us know, we still have space. We will have food samples, local vendors, raffle prizes and more! Come on out and support the community, see you there!

Find 3RM Strict Press (retest)

Then,

For time:

Thruster (135/95) – 10, 8, 6, 4, 2

Muscle-up – 1, 2, 3, 4, 5

*30 UB Double Unders after each set

“For a gallant spirit there can never be defeat.” -Wallis Simpson

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