Tuesday, March 25, 2014

Great job everyone on 14.4! Everyone really gave their best!!
Remember we're going to be showing 14.5 live here at the box at 8 p.m. this Thursday.

CrossFit Beaufort Kids after taking on their first Spartan Race!
Great job!!


Arm/Leg Swings
250m Run
2 rounds of:
50-100 Jump Rope Singles
10 Push-ups
15 Ab-mat Sit-ups

MOD
Double Unders
EMOM 10:00 of your choice
:20 on :40 rest
:30 on :30 rest
:40 on :20 rest
The focus is on actually jumping rope for the time period selected.  Don't choose :40 and then rest :10-:15 in the middle of the :40.

WOD
Conditioning

21-15-9 Deadlifts, 185/123#
400m Run after each set of deadlifts
If 185/123# is too heavy or too light. Pick a weight that you can’t do Unbroken in the first round.

PWOD
Mobility
Grab a foam roller and get to work

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