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June 5, 2013

This Saturday at 9am, your CrossFit workout will be at the Kincaid Beach as part of the Kisatchie Get Outdoors Day! It’s going to be an awesome workout which will include a little swimming. The swim portion will be doable by anyone that attends CF regularly. Come out early for a trail run or yoga.

No rowing class this evening. You will get enough of that during class.

1) Power Clean
3 x 3 reps (heaviest possible)

2) Complete for time:
Run 400m
Rest 2 min
Run 400m
Rest 2 min
Row 500m
Rest 2 min
Row 500m

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run – off
Tri – swim – 15 x 50 m with 20 sec recovery

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3 thoughts on “June 5, 2013

  1. Couldn’t add to last week’s 90# on the cleans, but I did 5 more than last week and my form was slightly better. 7:17 on the WOD. That hurt…

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