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AMRAP 4 Run 400m 10 BBJO (24/20) 20 T2B 30 S2O (95/65) 40 AKB Swings (53/35) 50 Double Unders *Get as far as you can, then: Rest 2m AMRAP 6 Start over again, same as above Rest 2m For time *Perform the entire list for time “Real riches are the riches possessed inside.” – B. […]

DL – 10, 7, 5, 3, 10 Build by feel Then, EMOTM 10 Min 1 – 10 BSQ (135/95+) Min 2 – 15/10 Calorie Bike “It is the mark of an educated mind to be able to entertain a thought without accepting it.” – Aristotle

Thank you to our GCF Veterans and all of the Veterans out there! EMOTM 8 1 PCL (build by feel) Then, “Walter Hynes” For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 CL (power or full @50% of max) HSPU *Goal is to add 10lbs to each set of CL “Reject your

ATTENTION! We will only be closed for tomorrow’s morning classes (5, 6, 7, 8, 9am, 12pm). We WILL BE OPEN for 3:30pm CF Kids, 4:30pm & 5:30pm CrossFit, and 6:30pm RevFitness! Come and get in a WOD – burn off any of those hurricane snacks you bought! 5rds for total time: 40 UB Double Unders

We will keep you posted if there are any class closures due to the storm…but you know us…we want you to have fun at GCF, so until then… WE WOD! 12m Max Meter Row *Every 250/200m perform Thrusters (135/95) – 1, 2, 3, 4… **Rest 2m 12m Max Calorie Bike *Every 18/12 Calories perform Burpees

For total time: Run 1 Mile Rest 2m 30 Muscle-ups or 60 Pull-ups “Government is not the solution to our problem; government is the problem.” – Ronald Reagan 

FSQ – 3, 2, 1 3, 2, 1 (Build by feel, increase rd 2) Then, AMRAP 7 5 DL + 4 HCL + 3 S2O = 1 Complex *You pick the weight, complex is UB “A leader is one who knows the way, goes the way, and shows the way.” – John C. Maxwell

Every 30sec – 15rds 1 DL (Build by feel, lower each rep) Then, For time: Row 1k 40 KB Complexes (SA – Swing + Clean + S2O + Lunge R/L = 1) “I’m at the age where food has taken the place of sex in my life. In fact, I’ve just had a mirror put

Team/Partner WOD For time: 100 BJ (24/20) Run 100m 100 Wall Ball (20/16) Run 200m 100 T2B Run 300m 100 Alt SLSQs (Pistols) Run 400m *Break up reps any way, one person working at a time – Run together! “My psychiatrist told me I was crazy and I said I want a second opinion. He

AMRAP 12 NFT 10 SA DB Bench Press (per arm) 10 SA DB Bent Over Rows (per arm) 10 Bench/Box Dips 10 Band Face Pulls w/90* Then, AMRAP 15 100m Farmer Carry (50/35+) Burpees – 5, 10, 15, 20… “Another belief of mine; that everyone else my age is an adult, whereas I am merely