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Our Blog

Tuesday 9.29.15 Workout of the Day

By cfpalmbeach | In WODs | on September 28, 2015

Crossfit-Palm-Beach-Clash-of-the-fittest

Juan, Mugs, Aubree and Steve at 2015 Clash of the Fittest

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My 5 Key Habits By Christmas Abbott

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Skill Work: Rowing Technique

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15 Min AMRAP: (In teams of 2 – alternating full rounds)

4 Unbroken Squat Cleans S(115/75) RX(145/100) RTG(165/110)

7 Burpees Over the Bar

10 Calorie Row

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WOD Tips:

-Pick a weight for the squat cleans that you can go unbroken on every round. You will have a good amount of rest while your partner goes and shouldn’t have any

issues starting each set fresh with a set of 4 unbroken reps.

-Be fast on the burpees and row. Each round will be short and followed by rest so it should feel like a sprint. Use this as incentive to push the intensity.

-Maintain your rowing technique even as you go fast. It’s always better to focus on a harder pull and still take your time on the recovery portion of the row.

crossfit palm beach 9-29-15

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