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Our Blog

Tuesday 10.10.17 Workout of the Day

By cfpalmbeach | In CrossFit, WODs | on October 9, 2017


“It’s never too early •OR• too late to work towards becoming the healthiest version of you.” 
We love having all walks of life in our classes and we are proud that are classes are #strongmomapproved.


“Ridin’ Dirty”
20 Min AMRAP:
20/15 Cal Bike S(15/12)
20 KB Deadlifts S(44/35) RX(53/44) RTG(70/53)
20 DB Front Rack Lunges S(35/25) RX(45/30) RTG(50/35)

WOD Tips:
-“Ridin Dirty” is a 20 Min AMRAP with 2 weighted movements, so you will definitely want to pace this one right from the beginning. Consider
breaking up the deadlifts and lunges starting in the first round, so you can keep your sets consistent as you get fatigued. The addition of the
kettlebells and dumbbells today, will pose a unique challenge for the deadlifts and lunges. Compared to the barbell, these require more core
stability and will feel heavier than if you were to use the same weights on a bar. Choose weights for these movements that you could do 20+
unbroken reps with if we required it.



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