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Our Blog

Bring A Friend Saturday 3.4.17 Workout of the Day

By cfpalmbeach | In WODs | on March 3, 2017

crossfit-palm-beach-friend

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It’s Bring A Friend Saturday!!

(Please tell your friends show up a little early to sign a waiver.)

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“Street Fight”

22 Min AMRAP: (In teams of 3 – alternating full rounds)

12/9 Calorie Row

9 Box Jump Overs S(Step Ups) RX(24/20)

6 Thrusters S(75/55) RX(95/65) RTG(115/80)

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WOD Tips:

-Today will be an interval sprint workout performed in teams of 3. Each person will be doing a full round, while their teammates are resting. The goal with this

workout is to go HARD when it is your turn. Each round should be done unbroken and the goal is to stay under 90 seconds per round. The thrusters are only 6 reps,

so you can challenge yourself a little with the weight, but you should be able to go straight to the bar after the box jumps and do all 6 reps unbroken every round.

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