Front Squats

Jessica driving out the hole with 225# for a new Front Squat PR!

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Pull Ups-Max Reps

x4 Rounds:
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Thrusters-Max Reps @Body Weight or 3/4 BW
Suicide Sprints(3 Stops)

AMRAP-15min
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Friday Night Fun!

Friday Night CrossFit Seguin Crew hitting a Strong Man SWOD! Stones, Kegs, Sand Bags, Tires, and Odd Grip Pull Ups!

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Front Squat-Work Up to a 1RM
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SWOD:

Stone to Shoulder-2min
Keg/Sand Bag Press-2min
Tire Flip-2min
Vertical Grip/Grenade Pull Ups-2min

x3 Rounds(FGB Style) 90sec Rest Between Rounds:
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Kettlebell Comp Ladies, Maria, Stacey, and Mary Alice. These ladies kicked a**!! Maria took 1st place and 1st overall Women, Mary Alice took 1st in her age group, and Stacey took 2nd in her age group! Good work ladies!!

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WOD

Barbell Lunges- 5L/5R(155#M/105#W)
Pull Ups-12
200M Run w/Med Ball(20#M/14#W)

AMRAP-20min
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Wade knocking out Fat Bar Pull Ups during a CrossFit Comp! Wade took 4th Place in the Masters Division!

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com