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Competitive Fitness 12.07.13

6
Dec

Competitive Fitness 12.07.13

I love what CrossFit has done for so many women . I have seen women come in quiet, shy, lack of confidence and  watch their demeanor change and become a confident women that believes nothing can hold them back.

 

Prep work:
Team stretch

 

WOD:

As many reps as possible in 4 min
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
205/135

Rest exactly 8 minutes, then

As many reps as possible in 4 min
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
155/105

Rest 8 min, then

12 min amrap
250 Meter Row
25 American Swings 70/53
50 Double-Unders

Cool down:
Mobility

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