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Friday 10/11

We are having a cookout and awards ceremony on Saturday.  Everyone is welcome to come to the cookout.  Please bring a paleo friendly dish to share.  I will buy some chicken to throw on the grill.  We will fire it up around 1230.  I will announce the winners of the Better Then Yesterday competition around 1.  Bill is going to bring a projector to get the UGA Vs Mizzou game up on the wall.  Let me know if you have any questions.


Also, Sunday morning starting at 8am, we have about 6 teams competing in a competition at CTC CrossFit.  Would love to have some of yall there to help support.  It will run from 8-1ish.  I think the plan is to go grab some lunch with everyone after it is over.  


Strength:


• Back Squat 1 x 8 @ 65%

o 1 x 6 @ 70%

o 4 x 4 @ 75%


MetCon:


For Time: 15-10-5-10-15

• T2B

• KB Swings (32/24, 24/20)

• Hand Release Push-ups


Auxiliary:


• Curls 3 x 12-15

• Dips (bar or rings) 3 x 10

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