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WED 07.24.24

Rachel

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

Upcoming Events

Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Thursday, August 15th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the July BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

And coming tomorrow…

Chippy Chipperooski
AMRAP 20

45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 T2B)

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