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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

072118

7/20/2018

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8am OLY

9am 
Advanced


*Get here around 8:50 to get the warm up in
A. Skill
14 Min EMOM

Even Min - Handstand Tech
Odd Min - Bar MU Tech

B. Metcon (Reps)
Teams of 3:
AMRAP 7:
100/70 Calorie Row
Max Clean and Jerks (155/105)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Row
Max Power Snatches (135/95)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Row
Max Thrusters (115/80)


10am Community WOD

Metcon (Time)
"Saman"

*Partner WOD (You can also do this individually)
8 Rounds

13 DL (185/125)
17 Wall Balls (20/14)
Both run 200m together (totaling 400M)

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.
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    CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr.  We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time.  If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!

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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions