MONDAY

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We will be honoring John Cornwell, owner of CrossFit Rua in Frankfort. Todays WOD was made for him. John was diagnosed with stage 4 colon cancer 3 years ago – the same month he and his wife opened CrossFit Rua. He passed away on 12/23 this past holiday season.




STRENGTH
(OT2M for 3 sets)
Power Snatch + Snatch

Set1: 1 power Snatch + 1 Snatch @85%
Set2: 2 power snatches + 2 snatches @80%
Set3: 3 power snatches + 3 snatches @75%

WOD
“Cornbread”
(For Time:)
44 Box Jumps
8 alt TGU 55/35
11 Snatches 105/75
72 DUs (216 Singles)
12 Pull Ups
23 Front Squats 105/75
2016m Row

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