5 rds of max reps:

weighted pull-ups (scale to regular pull-ups, or band assisted pull-ups

weighted push- ups (45/25#) (scale to regular push-ups, or knee push-ups)

Both movements must have full ROM. Pull-up is chin clearly over hands. Push-up is upper chest taps the floor.

Post reps to comments.

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45 of 45. Life isn’t tied with a bow, but it’s still a gift

For the last 45 WODs I have posted these tips written by Regina Brett, 90 years old of Cleveland Ohio. These are what she has learned in her life.

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Once again congrats to all the athletes who finished the race, Cathy, Elizabeth, Abel, Denise, Wende and Jacqueline. Awesome job to you all and we are already looking forward to the Vulcan 10k early next month.

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CrossFit Scars Bring a Friend Day is at 8:30am on Saturday. Please invite someone or multiple someones to do a workout with you. If anyone wants to try a Free workout please come join us.

Also that night we will be having our CFS Nite Out. Bring you spouses and some zone/ paleo food to share. We will be watching the documentary/ drama film “Every Second Counts.”