Thursday, November 20th, 2014

<p style=”text-align: center;”><strong><img src=”/Websites/crossfitcastlerock/images/bear_complex.jpeg” style=”text-align: center;”> </strong></p> <p><strong>Strength</strong></p> <p>15 minutes to Establish:</p> <p>3 Rep Max Bear Complex</p> <p>*Movements can be linked<br> **Score of the Day</p> <p><strong>WOD</strong></p> <p>After exactly 5 minutes of rest:</p> <p>8 minutes AMRAP of: <br> 12 box jumps 24/20″<br> 4 Muscle -ups<br> 8 Sumo Deadlift High-Pull 95/65#</p> <p>**Anyone from the 5:30 class, please let one of the trainers know what your max weight was on the 3 Rep Bear Complex so we can post your score. Sorry for any confusion!!**   </p> <p> </p> <p><strong><span style=”text-decoration: underline;”>Men<br> </span></strong>Max 185<br> Special K 135<br> Rob W ALT<br> Heim<br> Brandon 105 welcome!<br> Jeremy<br> Matt H<br> Mark ALT welcome!<br> Chris 145<br> John B 45<br> Chris 145<br> Curt 185<br> Conti 105<br> Mark 155<br> JD 125<br> Toph 155<br> Ray 125<br> Pete 155<br> Bill H 185<br> Josh P fail<br> Jim 135<br> Ken 95<br> Gregg 95<br> Cory 155<br> Darius 225<br> Steve S 135<br> Dumas 95<br> Justin 115<br> Scott E 135<br> Brett 155<br> P-Diddy 155<br> Joe 145<br> Jeff 125<br> Andrew L 175<br> Tim 225<br> DP 155<br> Andrew L 175<br> Jeff 125<br> Ron 115<br> Matt S 125<br> Tom 100</p> <p><strong><span style=”text-decoration: underline;”>Women<br> </span></strong>Terra ALT<br> Meegan -95<br> Chandra -85<br> Kat<br> Sandy<br> Carolann 95<br> Heidi 75<br> Nicholl 70<br> Sarah 55<br> Audrey 75<br> HKilby 55<br> Sherry 95<br> Hollywood 95<br> Grace 75<br> Sara 95<br> Kenzie ALT<br> Brooke 85<br> Marion 115<br> Christine 65<br> Lesa 55<br> Denise(welcome back!!) 65<br> Steph F 70<br> Fran 105<br> Carrie 45<br> Carolina 75<br> Amanda 105<br> Erin 75<br> Liz 65<br> Mer 95<br> Brynn 85<br> DeEtte 85<br> Melani 65<br> Deanna 80<br> Tracey 65<br> <br> </p>

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