Friday Night Lights!

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SCHEDULE

Friday Night

6:00pm – PROVEN COMPETITION

In house Competition for Scaled and RX Divisions

3 workouts

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Winners Get their own PROVEN CrossFit Cedar Park Shirts with their name on it!

Gold, Silver and Bronze

SATURDAY

9:30am – Open Gym

SUNDAY

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic warm up 
Group warm up
50 n 50 ghd
Thoracic extension on the wall
Strength 
 Snatch lift off to top of knee (pause 2 sec)
Snatch  pull.
2-2-2-2-2
Snatch
1-1-1-1 by feel
WOD 
12-9-6-3 reps for time of:
95/65 power snatch
Hspu
MAD MOBI 
Frog legs
Pigeon
Corner stretch
Hamstring up n over

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