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Yakima’s CrossFit Reformation 10.08.13


Yakima’s CrossFit Reformation 10.08.13

Prep Work:

4Min of single skip rope

15sec on 15sec off the entire set.



12Min EMOM

Even min 14 Step ups

Odd min 20 Seconds accumulated hollow hold


10X100M rowing intervals

*Partner up for this. When one partner is resting the other is rowing and vise versa. If you do not have a partner rest the total time it took you plus 15 Seconds example Marcos rows 100M in 20 Seconds he is by himself so he will rest 35 seconds after his row before his next set.

Challenge-Guys break 16 Seconds on the 100M Girls break 20.

Post scores to comments


Cool Down:

Mobility of your choice.

Take this time to address any soreness from the squatting or any other contributing factors.

6 Responses

  1. BG

    Felt better today.
    Box step ups: under 30 seconds each round & held the hollow rock hold every round.
    Row: 19-22 seconds. Good little combo

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