* CrossFit Terra-Firma will be hosting one class tomorrow July 4th at 9:00am. Everyone is invited to join us for a workout before we all head out for our Independence Day celebrations. Come on and join us for some fun and sweating.*
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'PK' (Hero WOD)
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint (replace with row if weather is bad)
Rest 2 minutes
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Every 30 seconds complete:
155 lb Power Snatch – 1 Rep
50 lb Ball Slam – 1 Rep
*Complete one rep of both exercises every 30 seconds until 10 minutes or 20 rounds have been completed.
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