Tuesday, April 5, 2016

Registration ends April 9th.  Don't miss out on this awesome competition designed for the intermediate and new crossfitter!
Arm/Leg Swings
2 rounds of:
250m Row
5 Left-arm KB Thrusters (light)
15 DB Straight-leg Deadlift
5 Right-arm KB Thrusters (light)

MOD
Tabata Deadlift
Multiply your reps by bar weight and post total weight lifted

WOD
Conditioning
6 RFT
250m Row
10 Left-arm OH Walking Lunge (KB or Dumbbell)
20 Ab-mat Situps
10 Right-arm OH Walking Lunge
Males  44-45# and females 25-26#
Rx+ = 53/35# or heavier

PMOD 
Run 1 mile, scale to 800m

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