$10

BLACK FRIDAY WORKOUT 2017

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Molon Labe CrossFit

9100 Valley View Road

Macedonia, OH 44056

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This will be our 5th year of opting out from the madness of this day...we workout and have a blast with friends instead! So forget the department store lines for the "next great thing" this holiday season. YOU become the "next great thing" starting with this workout. Come join us for the "BLACK FRIDAY" workout!

-This event will be free to all MLCF members and only $10 this year for non-members!! Scaling options are available for every fitness level.

“BLACK FRIDAY”

For time:
-50 Single arm dumbbell thrusters @25/15
-50 AbMat sit-ups
-10 Deadlifts @225/185
-50 Slamball @30/20
-50 Push-ups on empty Olympic bar
-10 Barbell burpees @115/85
-50 Slamball sit-ups @30/20
-50 Back squats @95/65
-10 Squat cleans @135/95
*50 Burpee pull-ups to be completed during WOD

**One Olympic bar per athlete will be used for the entire WOD. You must be quick to change out your plates! There will be a designated area to stack plates and retrieve plates from during the WOD.
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Molon Labe CrossFit

9100 Valley View Road

Macedonia, OH 44056

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