7/17/13

socks

SKILL:
Deadlift – Find a 1 Rep Max
WOD:

4 Rounds: 30 Seconds On 30 Second off for max reps:
DB Push Press (45/30)
Dead Hang Pull-Ups(or Muscle-Ups)
Front Squats (115/75)
Tire Flips

1-armed KB Clean (55/35) 15 seconds left, 15 seconds right arm (If you’ve never done these scale back the weights!)
Score is total reps

CrossFit Bridge City is hosting a 2 man or 2 woman team competition (both RX and scaled divisions) where the winning teams will bring home custom kettlebells as their trophies. Start getting your team ready – registration begins July 15th and cost is $50/team. This will be held during Performance ATV’s annual LaborFest in Burkeville, TX. More info to come – so keep checking back!
REGISTRATION INFO: – Please specify RX, Scaled, Male, or Female in the description blank – Please put both entrants T-shirt sizes in the description blank REGISTER HERE: http://www.crossfitbridgecity.com/?page_id=102

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