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Our Blog

Thursday 3.9.17 Workout of the Day

By cfpalmbeach | In WODs | on March 8, 2017

crossfit-palm-beach-jmac————————————————–

 J Mac splashin’ in all the fun!

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“Tune-Up”

16 Min EMOM:

Min 1: 7 Deadlifts S(155/105) RX(185/135) + 7 Box Jumps S(20/16) RX(24/20)

Min 2: 60 FT Sled Push S(90/45) RX(135/90)

Min 3: 15 Wall Balls S(14/10) RX(20/14)

Min 4: 15/12 Calorie Row S(12/10 Calories)

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WOD Tips:

-Today has a good mix of movements, most of which still have yet to show up in the Open for 2017. We are using an EMOM format

today to help you pace it out and not beat yourself up before 17.3 tomorrow. Keep the deadlifts light today. You should have no

issues doing all the deadlifts unbroken and going immediately into the box jumps. The sled push station will give you the most rest,

so this will provide a little recovery in the later rounds. The row station will be the hardest for most people. Go a little harder during

the row to try to finish under 45 seconds or less.

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