Thursday, January 28, 2016

Remember we have Festivus Games training this Saturday at 10:00 a.m. Come join Coach Albert as he runs through the movement standards and workouts for this upcoming competition. You do not need to be a member of CrossFit Beaufort to attend!!
                                                          
Nate rep'n out the OHS!!
Arm/Leg Swings
250m Row
250m Run
2 Rounds of:
15 KB Swings
15 Ab-mat Sit-ups

WOD (30:00 CAP)
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
KB Swings 53/35#
100m Run after each set of KB swings
Rx+ = 70/44#

Rest exactly 3 minutes then:

20-18-16-14-12-10-8-6-4-2
Weighted Sit-ups 25/15# (okay to anchor feet)
100m Run after each set of Sit-ups
Rx+ = Use 35/25#

**There will be one overall time for both parts A. and B.
Your time WILL include the 3 minute rest period.

PMOD
Pull-up Practice
Strict, Kipping, Weighted, Negatives, etc.

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