Saturday, April 18, 2015

Good Luck to all of our Festivus Games competitors! Can't way to see you shine! If you aren't competing, come on down to CrossFit Steadfast in Savannah and cheer for your fellow athletes.  Also, good luck to Korey in his Grid match today in Columbia!


Arm/Leg Swings
20 Calorie Row
250m Run
20-50 DU’s or SU’s
20 Air Squats
20 KB Swings (light)

WOD
Conditioning
Partner WOD
Two rounds of:
2:00 Max rep KB Swings 53/35#
2:00 Max Calorie Row
2:00 Max rep Cleans 95/63#
2:00 Max rep DU’s
2:00 Max rep Synchronized Burpees
Rest 1:00
One partner works at a time except for the Burpees. Burpees are to be done in unison with each rep counting as 2 Burpees.
Score is total reps of all exercises
Rx+ = 70/44# and 135/93#

PMOD
With remaining class time, work on a skill of your choice

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