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Our Blog

Tuesday 11.22.16 Workout of the Day

By cfpalmbeach | In WODs | on November 21, 2016

crossfit-palm-beach-bhb3pic

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Thank you to all the fans, the judges, our CFPB team, and these awesome competitors especially for making this Better Half Battle an amazing event!

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“Nasty Women”
4 Min AMRAP:
“Fran”
21-15-9
Thrusters S(75/55) RX(95/65)
Pull-ups S(15-10-5)

4 Min AMRAP:
“Diane”
21-15-9
Deadlifts S(155/105) RX(225/155)
Handstand Push-ups S(Push Ups)

4 Min AMRAP:
“Grace”
30 Clean and Jerks S(95/65) RX(135/95)

**4 Mins Rest Between AMRAPs

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WOD Tips:

-This will be our last week of the 4 Mins On/4 Mins Off theme and will be one of the toughest weeks yet, since we will be dealing with 3 different benchmark workouts.  The goal with each 4 Min AMRAP is to get close to finishing each benchmark workout in the allotted time.  For our best athletes, they will be very close to finishing each one.  For everybody else, you should aim to start the 9 round of both Fran and Diane and get at least 20 of the 30 reps of Grace completed.  While a lot of us are familiar with these 3 benchmark workouts on their own, they will feel much more challenging when paired up with the other 2.  Make sure you factor this in when choosing your weights and scaling. 

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