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March 5, 2017

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our 9am Sunday CrossFit Class! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]If you are planning to complete 17.2 today be warmed up and ready to go at 1pm! Grab someone to judge you or find a buddy that’s getting the workout done too and you can take turns judging eachother! Coach Corey will be there to coordinate. [/creativ_alertbox]

WOD

1 round for Max Reps

4 minutes Rope Climbs
4 minutes Dumbbell Push Press 45/30lb
4 minutes Row for Calories
4 minutes Wall Balls 20/14lb to 10/9″

Workout Notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope climbs.  If you are capable of climbing to the top and coming down safely you will perform as many rope climbs as you can during this time.  If you are not quite ready for 15 ft. rope climbs you can scale the height of each rope climb or scale the movement by starting each rep laying down and then pulling yourself up hand over hand to standing and then returning back to laying down in the same way.  Make sure to wear ankle and shin protection if you are climbing the rope and as always, be smart and safe!  After the rope climbs you will move on to dumbbell push presses.  Choose a weight here that allows you to complete small-medium sets throughout the 4 minutes.  If you have been thinking about moving up in dumbbell weights this would be a great workout to go for it! Next you’ll hop on the rower for 4 minutes and last but not least, 4 minutes of wall balls!  Your score for this workout will be your total repetitions completed at all 4 stations.

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