Doing real work
A. Should Press – 3 x 5 w/2 minute rest
B. 7 min AMRAP
Burpees
Standards for the burpee will be explained in class. Everyone will be partnered up for this WOD so you can have a judge to uphold the STANDARDS. If you’re judging …do not be afraid to NO REP a bad burpee!
C. 4 x 10-15 GHD sit-ups
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Sarel
A. Skill Practice
B. 3 x ME L-sits
C. 10 x 200m Rows w/45 sec rest
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CrossFit in Paradise
A. With a Partner complete a 25 minute AMRAP of:
5 x Thrusters 95lb/65lb
10 x Pull-ups
15 x Push-ups
-1 partner is allowed to work at a time. Each effort must be an all out effort.
B. 100 x Partner Sit-ups
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