WOD 171204

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

Congrats to all of the GCF athletes that competed at the Ripped Games Sunday! Thank you to everyone who came out to watch and cheer as well! We have such a great community at GCF and it really shows!

EMOTM 9

Min 1-3: 7 FSQ (155/105)

Min 4-6: 5 FSQ (185/125)

Min 7-9: 3 FSQ (225/145)

*No racks, from the floor.

Then,

2rds – 30sec rest betw runs, 1min rest betw rounds

Jog 600m

Run 400m

Sprint 200m

“Success is more attitude than aptitude.” – Peter Guber

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