11.13.17. WOD

CrossFit community

We’re making it easy to donate to the Town of Brownsburg Food Drive. Simply drop your donations off at the gym and we’ll pass them along.

Check out the details for our 5th annual Snow Brawl and get a team together or plan on coming by to cheer on the CrossFit 317 teams.

Front box squat: 2RM. Rest 2:00
– Use a 13-15″ box

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“Times 3”
AMRAP 5:00
3 Squat cleans (135/95)
6 Lateral burpees

Rest 2:00

AMRAP 5:00
3 Power cleans (135/95)
6 Lateral burpees

Rest 2:00

AMRAP 5:00
3 Power cleans
3 Squat cleans
6 Lateral burpees

L3: 115/75
L2: 95/65
L1: 75/55, regular burpees

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Extra Credit:

1a) Bulgarian split squat: 3 x 6-8 ea. Rest 30s.
1b) Deadbug + reverse crunch: 3 x 10. Rest 30s.

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