September 26, 2015 admin


In Teams of 2:

20 Box Jumps – SD
30 Bike Calories
20 Wall Balls
30 Row Calories
Rest 5mins

Notes:  1 Partner works through the 5mins – then they rest 5mins while the other partner continues where they left off (I work for 5mins, then you work for 5mins).

Competitor’s Program

1. 5mins: Alternating Turkish Get Ups – light and perfect

2. 1 Power Clean + 2 Hang Power Cleans + 2 Squat Cleans – build to tough set in 10mins

3. 10mins: Muscle Up Practice

4. 20mins on Airdyne at Easy Pace – every 4mins do :35 Sorenson Hold

“Crossfit is not about being better than someone else….It’s about being better than you used to be.”

Natural Energy Boosters

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