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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

Workout of the Day 3.23.17

Warm Up
Rowling in Teams of 2:
Each athlete will complete 5 sets
*8:00 Cap
then,
5:00 foam rolling hips, lats, t-spine

Skill
Warm-up Power Snatches + OHS.
This should only take 2-3 sets as weights are light today.

Partner Metcon
In teams of 2:
For time:
Run 1 Mile
100 Overhead Squats (75, 55)
Run 1 Mile
100 Power Snatches (75, 55)
Run 1 Mile
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
35:00 Cap. One person works. Split work however desired.

Accessory
Banded Leg Curls x 100 each