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Wednesday, March 11 CrossFit Workout of the Day

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Upcoming events:

15.3 viewing party at CrossFit Columbus Circle: Come meet up with fellow members and coaches to watch Castro unleash the parameters for 15.3 and watch four-time top-five Games finisher Julie Foucher and the second highest ranked rookie of the 2014 Games, seventh-place finisher Lauren Brooks go head to head. Announcements start at 8 p.m.

Spartan Race Citi Field Sprint: Prepare for 3+ miles and more than 15 obstacles located throughout the open-air park on May 9. Score 15% off your Spartan Race registration with code TRAINSPARTAN. Sign up for team EVF Buns on the Run. When selecting a time, choose 12:15 to 3 p.m., then the 12:30 p.m. timeslot.

Sign up for the 5-mile Urban Mudder on July 25. It’s all part of a larger, day-long festival experience, giving you a chance to spend a day with your friends doing something completely out of the ordinary. Join team EVFireball.

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Warm up
3 rounds not for time:
2 wall walks
10 goblet squats
15 ring rows

Strength
Clean and jerk
Fitness: Hang power clean + power clean + power jerk
Performance: Hang power clean + power clean + split jerk

Conditioning
Performance
4 rounds, 3 min on/1 min off:
5 power snatches (115/75)
10 pull-ups
30 double unders

Fitness
4 rounds, 3 min on/1 min off:
10 alternating DB/KB snatches
10 jumping pull-ups
60 single unders

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