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Our Blog

Thursday 4.13.17 Workout of the Day

By cfpalmbeach | In WODs | on April 12, 2017

crossfit-palm-beach-beach

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Take us back to the beach!

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“High Five”

5 Min AMRAP:

800 M Run S(600)

Max Wall Balls in Remaining Time S(14/10) RX(20/14)

5 Min AMRAP:

20 GHD Sit Ups

20 GHD Hip Extensions

20 Side Plank Up-Downs (10 each side)

5 Min AMRAP:

800 M Run S(600)

Max Slams in Remaining Time S(30/20) RX(40/30)

*Rest 5 Minutes Between AMRAPs

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WOD Tips:

-The main focus of today’s workout is the 2 AMRAPs that start with the runs. The goal is to have at least a minute remaining for the wall balls and

slams. If you can’t complete the 800 in under 4 minutes, then you can scale to the 600 for one or both of these sections. Once you get back from

the run, try to go as close to unbroken as possible on the wall balls and slams. You will have 5 minutes of rest between AMRAPs, so you will have

plenty of time to recover before the next effort. The GHD AMRAP should not be as intense as the other 2. The goal with this one is quality

movement and we are looking to complete at least 2 full rounds. The AMRAPs can be completed in any order, especially in larger classes.

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