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Our Blog

Monday 12.26.16 Workout of the Day

By cfpalmbeach | In WODs | on December 24, 2016

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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Happy Boxing Day!

8, 9 and 10am classes only!!!

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Monday 12/26/16

“Dirty 30” (In teams of 2 – 35 Min Cap)

4 Rounds For Time:

30 Toes to Bar S(15 T2B/30 Knees to Chest)

30 Box Jumps S(Step Ups) RX(24/20)

30 Burpees Over the Bar

30 Front Squats S(75/55) RX(95/65) RTG(115/80)

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WOD Tips:

-This will be a partner WOD with 1 person working and 1 person resting throughout.  Break up the reps however you would like, but most teams should aim to keep the sets smaller in order to keep the intensity high.  An ideal rep scheme for most teams will be 8/8/7/7 for each movement with quick transitions.  This should allow you to keep your sets unbroken for the majority of this workout and keep a consistent pace for all 4 rounds.

-If you aren’t able to get at least 5+ Toes to Bar UB, cut down the reps or do the knees to chest instead.

-For the front squats, choose a weight that you can do 25+ unbroken reps with when fresh. 

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