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Our Blog

Saturday 3.25.17 Workout of the Day

By cfpalmbeach | In WODs | on March 24, 2017

crossfit-palm-beach-mary

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Perfect moment caught giving it your all… Way to crush it Mary!!!

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“Metal Medley”

Teams of 3:

For time:

600 M Run Together

80 Power Cleans S(95/65) RX(135/95)

60 Burpees Over the Bar

600 M Run Together

80 Front Squats S(95/65) RX(135/95)

60 Burpees Over the Bar

600 M Run Together

80 Push Jerks S(95/65) RX(135/95)

60 Burpees Over the Bar

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WOD Tips:

-Today’s workout is a team workout where all teammates will be running at the same time, but will be taking turns on the barbell movements and the burpees over

the bar. The first teammate back from the runs can start right away on the barbell, so one teammate should always try to push the run a little faster to get started

sooner. Pick a weight for the power cleans, front squats, and push jerks, that you could do 10+ unbroken reps with when fresh. During the workout you may opt for

small sets at a time or even singles for the power cleans. On the burpees over the bar, try to move fast since you will have some rest when your teammates go.

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