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Our Blog

Thursday 2.23.17 Workout of the Day

By cfpalmbeach | In WODs | on February 22, 2017

crossfit-palm-beach-beachwod-2

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Nice action shot of the trash can fill!

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“Wide Open”

5 X 4 Min AMRAPs

400 M Run S(250 M Run)

15 Wall Balls S(14/10) RX(20/14)

10 Burpees

AMRAP Alternating DB Snatch S(40/30) RX(50/40)

*Rest 1 Minute Between AMRAPs

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WOD Tips:

-Today’s workout is meant to be a longer, aerobic-focused day, where you are moving at a lower intensity for a longer period of

time. This is done purposely so you can feel good going into tomorrow’s 1 st Open workout, which will be announced tonight at 8 pm.

-The run should be done at a moderate intensity, aim for a pace you could maintain for 20 minutes straight if required. The reps on

the wall balls and burpees are purposely kept low so you won’t be too sore for tomorrow’s workout. The db snatch should be

consistent but not fast. The weight is meant to be light so you can move throughout but aren’t overexerting yourself at the end of

each round.

-Notice there is only 1 minute of rest between each round. We want you to treat this as a 20 min amrap without the rest, meaning

you feel good going into the rest. The rest is there to allow you to get a quick drink of water and head back to the door to reset for

the next round. You will know you paced this right if you can hit a consistent number of db snatches at the end of each round.

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