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151014 Wednesday

13
Oct

151014 Wednesday

Woot! Way to go!

CFP has 14 athletes competing at this year’s Festivus Games at CrossFit LaCrosse! 

Not competing?…come and cheer for the CFP athletes! Saturday 10/17, 9:30am start. 

Function

A). Double KB Front Squat – 6 x 3

3 second pause on all 3 reps

3 Strict Chin ups after each set

B). 4 Rounds

1 min GI Jane

1 min wall walks

1 min Bike

1 min DB Snatch

10 sec transition between rounds

1 min rest between rounds

Perform

A). Front Squat with Pause – 6 x 3

3 second pause on all three reps

3 Strict chin ups after each round

B). 4 Rounds

1 min GI Jane

1 min HS walk or HS Hold or shoulder touches

1 min Bike

1 min KB Snatch (1.5/1)

10 sec transition between stations

1 min rest between rounds

 

Compete

A). Front Squat with Pause – 6 x 3

3 second pause on all three reps

3 Strict chin ups after each round

B). 4 Rounds

1 min GI Jane

1 min HS walk

1 min Bike

1 min KB Snatch (2/1.5)

10 sec transition between stations

1 min rest between rounds