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Yakima’s CrossFit Reformation 10.19.13


Yakima’s CrossFit Reformation 10.19.13

Reminder that tomorrow we have our Olympic Lifting Class at 8am. If you plan on coming please make sure and RSVP.

We will NOT be having our Intro Class.


You wanted team workouts? Well coach Brenden has granted your wish.

Prep work: 

Partner stretch




The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at MAX intensity. While one partner is rowing, the other will be “resting.”


The “rest” is completed with two kettlebells in the rack* position (53/35). The “resting” partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty

for every offense.


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Cool Down:

800M run



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