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Saturday 6.17.16

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Community is the theme of the day!  We’re excited to open our doors to our friend and a former hcf coach, Josh and Del Norte CrossFit! They’ll be visiting in eureka. We’re also proud to pay tribute to a friend of HCF and Crossfit Redding regular who is no longer with us, with today’s WOD.  Joey this ones for you!

also want to congratulate our high school graduates!!! Great job guys, the future is very bright!

*REMINDER, 7am Arcata has been canceled

Run bike or row x 3:00

Warm-up
Footwork!

Rx1 Team “motivator”
Teams of three
One partner runs, one works, one rests
As many rounds as possible in 30 minutes
Jump rope x 25
Sit-up x 20
Pull-up/ring row x 15
Burpee x 10
Overhead lunge x 5 per leg

Alternating places every 250m
Station 1 – amrap
Station 2 – run
Station 3 – rest

Score is total rounds completed by team

Rx2 Team “motivator”
Teams of two, one working, one resting
As many rounds as possible in 30 minutes
Run 500m with 45/25#
Double under x 50
Sit-up x 40
Pull-up x 30
Burpee x 20
0verhead lunge x 10 (45/25#)

Split reps between partners however you like

ADV –
“The senior motivator”
Three rounds for time of
Run 500m with 45/25#
Double under x 50
Sit-up x 40
Pull-up x 30
Burpee x 20
0verhead lunge x 10 (45/25#)