- Only one class today and that is at 9am.
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- Featured Image – Chris Spealer and Tommy Hackenbruck are back to the Games in 2014! (Image courtesy of CrossFit, Inc)
- Featured Article – Great article! http://games.crossfit.com/article/speal-deal
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- Trigger/Warm-up/Mobilise/Activate
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- 1a) For all those who need to complete the Rxit WOW2, complete this 1st.
- For the full WOW description:
- http://www.rxitseries.com/Content/RxIt%20Winter%20Series%202014%20WOW%202.aspx
- *REMEMBER TO PLEASE SUBMIT YOUR SCORES BEFORE 10am TODAY!
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- 1b) Complete the following EMOM for 15 min:
- 1st to 3rd min – 10 Strict C2B Pull-up’s
- 4th to 6th min – 10 Kipping C2B Pull-up’s
- 7th to 9th min – 10 Strict Pull-up’s
- 10th to 12th – 10 Kipping Pull-up’s
- *Scaling – assisted banded pull-up’s / ring rows
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- Score = Reps achieved out of a possible 120 reps
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- then…
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- Those who did the Rxit WOW2 please complete 1b) above.
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- 2) The rest complete 3 Rounds of the following for time:
- 15 Deficit Push-up’s (Hands on 10 kg bumpers – chest touches floor)
- 20 Pistols (alternate L and R) – Scaling / Sub – Ring or bench assisted pistols OR Alternating lunges
- 15 HR Burpees
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- Score = Time
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- Cool-down/Trigger Ball/Foam Roll/Stretch