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CrossFit 2311 was born out of our desire to build something together, as a family, that would reflect our values and fit with our commitment to serving others.

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Workout of the Day 10.27.16

Warm Up
500m row
Dynamic WU

Skill Work
Spend 5:00 warming up/practicing. Then,
Every 90s x 8 sets:
Odd Sets: 2-3 Squat Clean Practice, adding weight if needed, but form takes precedence.
Even Sets: 1 Gymnastics Skill 5-10 reps.

3 Rounds for total time:
Run 400 Meters
50 Double Unders
Rest 1:00
Rx+:(5 Ring Muscle-ups)
L2: (30s Attempts)
L1: (100 Single Unders)
20:00 Cap

Training Intent
- Try to set a goal for this workout ie. UB Double Unders/400 meter runs in 2:00 or less. Rx+ has the option of performing 5 Muscle-ups per round instead of double unders.
- Athletes can make up a strength session from either Tuesday or Wednesday today in strength/skill block.