Friday 09/23/16

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Abmat Sit-up 100 Air Squats

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Thursday 09/22/16

“Just the two of us” 7 minute Amrap 1 snatch 205/145 3 clean and jerk 205/145

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Wednesday 09/21/16

“Beatrix Kiddo” 20 minute Amrap Run 400 meters 25 kettlebell swings, 1.5/1 pood 15 GHD sit-ups

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Tuesday 09/20/16

“Twenty Twen Twen” For time: 20 weighted lunges 185/135 20 muscle-ups 200-ft. handstand walk 20 hang power cleans 185/135 20 box jumps 36/30 20 handstand push-ups to 6-inch deficit 20 front squats 185/135

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Monday 09/19/16

“Yokozuna” 7 rounds for time of: 10 sumo deadlift high pulls 95/65 10 ring dips

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Saturday 09/17/16 – The Howler – No Team Wod

Help support the A-State Red Wolf Battalion by running The Howler. http://www.astate.edu/a/military-science/howler-race/index.dot CrossFit Natural State will NOT be hosting a Team wod on 09/17/16.

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