Seven Seals CF WOD 11/17/2017


*** CrossFit Serve Grand Opening and Fundraiser for "My Refuge City" is Saturday in Granite Falls ***

Warmup/Skill (25 mins)

-10 min EMOM of Double Unders

1 min work

1 min rest

Conditioning (10-15 mins)

For Time

50-40-30-20-10

Push Press

Du’s

(95/65, 75/55, 65/45) (3-1 singles)

*** Coach Cory has promised to purchase a FitAid for anyone who goes 95/65# in sub-10:00


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643-P Greenway Rd Boone NC United States 28607

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