5.20.15 “LURONG-BURNER/SPRINT”

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ANNOUNCEMENT:

July 18th marks our 2nd annual Ranch Wars competition. This is a 4 person team 2females/2 male team event. There is a scaled and RX division. We encourage everyone to get involved either competing or getting behind the scenes. Last year we had 250 athletes sign up and over 1,000 people at the event!!!! It’s a great day in the sun on a beautiful farm in Westport. Here is the link to sign up: https://dartmouth-crossfit.theboxhq.com/events/ranch-wars-ii

A) STRENGTH:
3 RM Strict Press

B) WOD 1:
“LURONG-BURNER/SPRINT”
5 ROUNDS
L3= 20 Double Unders
10 Burpees

L2= 10 Double Unders
10 Burpees

L1= 30 Single Unders
10 Burpees

-7 MINUTE CAP-

-REST AS NEEDED- (5-10 minutes)

C) WOD 2
500m Row (For Time)

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  1. Willhuntforfood Reply

    “Helen”
    3 rounds
    400m Run
    21 Kettlebell Swings (53/35)
    12 Pull-Ups

    Team rac
    Tim 11:12 rx
    Andy 12:58 rx

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