6/14/16

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Blood Donation:

We are deeply saddened by the shootings in Orlando this past weekend. The attack, while hundreds of miles away, was an attack on our community and friends. It just as well could have happened to any one of us.
In times like these, no action feels adequate, but we’d like to do what we can to help our community.
It may be a small gesture, but all Hardware CrossFit members who donate blood by next Friday 6/24 will receive a free Hardware CrossFit t-shirt (new shirts arriving shortly!). Get out there and donate. Let’s do what we can.

Strength:

A1. Bench Press: 4×5 (+5# from last week pr 80%), then 1×5+ stopping 1-2 reps shy of failure
A2. Supinated BB Bent Over Rows: 5×5

Conditioning (Competition):

4 Rounds:

  • 200m Row or 20 Cal Bike
  • 15 RKBS (70/55)
  • 10 Burpees

Rest 1-2 minutes between rounds. Score is the times of your fastest and slowest rounds

Extra:

Active Supinated Dead Hang from the Pull Ups Bar: Accumulate 2 minutes

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