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Our Blog

Tuesday 2.7.17 Workout of the Day

By cfpalmbeach | In WODs | on February 6, 2017

crossfit-palm-beach-IMG_1017

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The first month of our #committedclub has wrapped up!

We are celebrating our Unlimited BeachFit and CrossFit members that are officially “in the club”,

as well as the winners of our January raffle Josh Ulmer (CF) and Stacey Marshall (BF)!

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“Dead End”

3 Min AMRAP:

21 Deadlifts S(115/75) RX(155/105)

21 Bar-Facing Burpees

3 Min AMRAP:

18 Deadlifts S(155/105) RX(185/135)

18 Bar-Facing Burpees

3 Min AMRAP:

15 Deadlifts S(185/125) RX(225/155)

15 Bar-Facing Burpees

3 Min AMRAP:

12 Deadlifts S(205/145) RX(275/185) 

12 Bar-Facing Burpees

*Max Calorie Assault Bike S(Airdyne) in Remaining Time of Each AMRAP

**3 Mins Rest Between AMRAPs.

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WOD Tips:

-Today should be a familiar day, since we have done several similar interval formats the last few months. A good goal for this AMRAP is to match or exceed your bike

calories for each round. Since the reps are decreasing each round, you should have more time to accumulate calories during each AMRAP. The weight will be

increasing as well, but this shouldn’t slow you down enough to make up for the lower reps. The deadlifts should be done in 1-3 sets for each AMRAP. The first 2

weights of the deadlift should be pretty light, so use the final 2 weights to determine whether you should do RX or scaled or another weight.

-Once you get to the bike, go hard, but not all out. You will need to fully recover in only 3 minutes so you will need to reserve just a little bit for future rounds.

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