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Announcements:

Did you enjoy the Open and want another taste of competition, CrossFit-style? Then sign up for The Last Team Standing throwdown and BBQ hosted by CrossFit 201 in Franklin Lakes! This is a two-person team event with Rx and scaled divisions. Details can be found here. The price of registration includes a t-shirt and food at the BBQ. Let’s bring our community support to a different box and show them what our Aero energy is all about!

If you have any questions, please contact Liz at [email protected]

 

Weightlifting:

Wendler 3 x 3+ Deadlift

1×3 @ 80%
1×3 @ 85%
1×3+ @ 90%

*All percentages based on Wendler Max.

**Last set is for max reps.

 

Metcon:

5 rounds of:

1 Minute Walking Lunges
1 Minute Box Jump Over
1 Minute Burpee to a Target

Rest 3 minutes after each round.

Record your total number of reps for each round.

*** 90% Effort
*** Aim to keep reps +/-6 Reps Each Round

 

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

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