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Our Blog

Thursday 4.27.17 Workout of the Day

By cfpalmbeach | In WODs | on April 26, 2017

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Keith is our Male Athlete of the Month for April 2017 after only starting one year ago. He has completely transformed his body, losing 40 pounds while gaining a good amount of muscle. Keith is Mr. Consistent at 6am, making sure he attends every weekday, Monday through Friday. He has a great story about having a rough start at first with CrossFit but staying determined to commit himself.

Go to our blog to check out his full story!

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“Benny the Jet”

21 Min AMRAP:

(In teams of 3 – alternating full rounds)

8 Kettlebell Swings S(53/35) RX(70/53)

7 Box Jumps S(20/16) RX(24/20)

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

Core WOD

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WOD Tips:

-“Benny the Jet” is a sprint workout that will be performed in teams of 3, where one teammate will do a full round while the other two teammates

are resting. Each round should be done at near 100% intensity, transitioning as quickly as possible between movements, and going all out on each

sled push. The goal is to each round under a minute.

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