June 28, 2014 admin


In Teams of 3 – 1 person works at a time

2 Rounds (33min Cap):

1.5 Miles on Airdyne
45 KB Swings
1200m Run
45 KB Swings

Competitor’s Program

1. EMOMx7: 3 Cleans

Notes: 1st rep = Power, 2nd rep = Low Power, 3rd rep = Squat.  Preferably TnG, drop if you must

2. 5×1 Split Jerk, rest :90

3. “Helen”

3 RFT:
400m Run
21 KB Swings 24/16
12 Pull Ups

“Gold medals aren’t really made of gold.  They’re made of sweat, determination and a hard to find alloy called guts.” – Dan Gable

The CrossFit L1 Cert Doesn’t Make You A Coach – this is why we continue to further our education every day, month and year!

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