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June 12, 2016

WOD

3 Rounds with 1 Minute on each station

Knees to Elbows
Two Arm Dumbbell Burpee 45/30 lb
Box Jumps 24/20″
Sit-Ups
Row for calories
Rest

Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  Count your total number of repetitions completed in all 3 rounds to come up with one total score. This setup starts with the most difficult gymnastic movement and descends in difficulty for each round.  This format has an interesting combination of movements in that you have alternating hip opening and  hip closing movements during minute 1-2 and 4-5 respectively.  If you are scaling Toe-To-Bar perform a meaning movement that will eventually help you progress towards proficiency rather than just perform sit-ups.  Attempt synchronized kipping swings or knee raises if you are not quite there yet!

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