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Thursday 3/20/14: CrossFit CSA WOD

Let’s have a little fun before week 4 of the Open begins tomorrow….

TIME TRIALS!!! Bring your own stop watch or use your phone’s stopwatch for your partner.

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Keep track of each time for each trial, and add them up for your total score to place on the board at the end of class.

RULES:

1) Perform each trial in any order you like,

2) You must complete ALL 5 trials within a 30 minute running clock. If you do not finish, you owe the instructor on site 60 burpees…….. dead serious…. and don’t be a wise-ass and take longer because you “want to do the burpees”, lol. Get it done people, or you’ll get a DNF

3) You must do all with a partner that will count your reps. Then you rest when you count.

The time trials are as follows:

1) 100 sit-ups for time

2) 30 hang power cleans for time (135/95)

3) 30 Burpee Box Jump overs for time (20/16)

4) 200 Double unders for time (if you CANNOT Rx double unders, then DO NOT do singles. This will not tax you near enough. Please perform, rather, a 35 calorie row for time. THIS IS NOT A CHOICE, ONLY AVAILABLE TO THOSE THAT CANNOT Rx DOUBLE UNDERS)

 

 

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