Friday, June 26, 2015

Good Luck to Team Beaufort as they compete in the USAW Youth National's Weightlifting Championships in Bloomington, MN!!! The competition is today, Saturday and Sunday!!!

                                                                      Mike knocking down the pull-ups!

Arm/Leg Swings
500m Row
3 x 10 of:
Shoulder Dislocates
DB Straight-leg Deadlifts
Hanging Knee Raises

15:00 AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85/53#
5 Ground to Overhead, 85/53#

Rx+ = 2015 CrossFit Games Open
With a 15:00 running clock do the following:
Workout 15.1
9:00 AMRAP of:
15 Toes-to-Bar
10 Deadlifts 115/73#
5 Snatches 115/73#

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

For Time:
10 Rope Climbs
Rx+ = 10 Legless Rope Climbs
Time does not stop until you reach the floor on the 10th rep
Scale to 5 Rope Climbs

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