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Our Blog

Saturday 12.24.16 Workout of the Day

By cfpalmbeach | In WODs | on December 23, 2016

crossfit-palm-beach-20161210_194916

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Merry Christmas Eve!

 Normal Saturday Schedule

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“Polar Express”

25 Min AMRAP:

(In teams of 3)

100/80 Calorie Row S(80/60)
50 Thrusters S(45/35) RX(75/55) RTG(95/65)
100/80 Calorie Row
50 Thrusters S(75/55) RX(95/65) RTG(135/95)
100/80 Calorie Row
50 Thrusters S(95/65) RX(115/85) RTG(155/105)
100/80 Calorie Row
Max Thrusters S(105/70) RX(135/95) RTG(185/135)

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WOD Tips:

-Today’s workout will be performed in teams of 3, with only 1 person working at a time.  This means everytime it is your turn, you want to push yourself to a really high intensity, since you will be resting twice as much as you will be working.  This is especially true on the row where you are rewarded with more calories the faster you can go.  Each row should take your team about 4 minutes to complete, so you have enough time to do the thrusters each round.  Keep the turns short on the row (about 30-40 seconds) in order to keep the intensity really high.

-The thrusters should start really light and become a little more difficult each round.  The final weight should be a weight that you can do a set of 5 unbroken with when fresh.  We want you to get to the last set of thrusters so scale your weights and calories accordingly to try to make it to the end.

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