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Our Blog

Monday 1.9.17 Workout of the Day

By cfpalmbeach | In WODs | on January 7, 2017

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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“Running from Fran”

For Time: (30 Min Cap)

1 Mile Run S(800)
30 Thrusters S(75/55) RX(95/65)
30 Chest-to-Bar Pull-ups S(Pull Ups)
800 M Run S(600)
20 Thrusters
20 Chest-to-Bar Pull-ups
400 M Run
10 Thrusters
10 Chest-to-Bar Pull-ups

**RTG(42-30-18 of Thrusters and Chest to Bar)

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WOD Tips:

-Today will be a tough day with lots of running.  The running will take up the majority of the time in this workout, so if you are not a strong runner, you may want to consider scaling to the 800 and 600 for the first 2 runs.  The thrusters and chest to bar pull ups should ideally be done in 2-3 sets every round, so stay light enough where you can stick with big sets.  Also, factor in that you will be starting with the mile run so you will already be a little tired once you do your first set.  If you have at least 10 unbroken chest to bar pull ups, try these today.  If you can do chest to bar but have less than 10 unbroken, you can do a combination of chest to bar and regular pull ups so you can practice chest to bar as we get close to the CrossFit Open.  In order to do RTG today, you should have at least 15+ chest to bar unbroken when fresh. 

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