WOD
 | Thu, Sep 23 2021 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| CrossFit 20210923 | PT - 09232021W | Squat Program 20210923 | Other Results |
CrossFit 20210923(Rounds, Rx2, Rx3) Warmup: 3 Rounds - 20 Arch Rocks - 20 Hollow Rocks - 10 Alt Single Leg Box Squats 3 x 7 Warmup (increasing weight) Back Squat 10-5-3-1-1-1-3-5-10 (May attempt 1RM in middle sets if desired. Second half of sets should be heavier than first half) WOD: 12 Min AMRAP (rounds) - 3 Strict False Grip Ring Pull-ups - 3 Strict Ring Dips Rx2: 3 False Grip Ring Rows + 3 Jumping Ring Dips + 3 Pushups Rx3: 3 Ring Rows, 3 Box Dips, 3 Knee Pushups
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