Workout of the Day

MACF will be closed Friday (12/15) in honor of Eric Perrelli.

Visitation hours are Wednesday (12/13) 6-8 pm, Thursday (12/14) 2-4 pm and 6-8 pm at Swan Funeral Home.

A funeral mass will be held at St. Margaret's on Friday at 10 am.

A tribute WOD will take place on Sunday (12/17).

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10 rounds for reps of:

:30 of body weight deadlifts

:30 of rest

:30 of toes to bar

:30 of rest

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MACF will be closed Friday (12/15) in honor of Eric Perrelli.

Visitation hours are Wednesday (12/13) 6-8 pm, Thursday (12/14) 2-4 pm and 6-8 pm at Swan Funeral Home.

A funeral mass will be held at St. Margaret's on Friday at 10 am.

A tribute WOD will take place on Sunday (12/17).

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7 2-minute rounds for reps of:

20 box jumps 24/20"

Max rep push push jerks 185/125

*There is no rest between rounds.

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MACF will be closed Friday, 12/15 in honor of Eric Perrelli.

Visitation hours are Wednesday 6-8 pm, Thursday 2-4 pm and 6-8 pm at Swan Funeral Home.

A funeral mass will be held at St. Margaret's on Friday at 10 am.

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For time:

1000 meter row

42 kettlebell swings 53/35

24 pull ups

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For time:

50 synchro wall ball shots 20/14

30 cleans 135/95

50 synchro wall ball shots 20/14

20 cleans 185/135

50 synchro wall ball shots 20/14

10 cleans 225/155

*12:00 time cap

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Back squat 3-3-3-3-3 reps

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3 rounds for time of:

400 meter run

20 hang power snatches 75/55

15 bar facing burpees

Complete as many rounds as possible in 15 minutes of:

30' hand stand walk

15 GHD sit ups

20 dumbbell walking lunges 35s/25s

21-15-9 reps for time of:

Clean and jerk 115/85

Ring dips

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2017 CrossFit Liftoff Event 3

Complete as many rounds as possible in 12 minute of:

25 pull ups

50 cal row

100 overhead squats 45-lbs.

50 box jumps 24/20"

25 pull ups

Front squat 5-5-5-5-5 reps

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