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Tuesday July 17 2018

NEWS:

  • Congratulations to all who competed at The Belmar Beatdown this past weekend!
    • Coach Matt Beggs and Jacqueline
    • Wayne and Dani
    • Ronimal and his partner Cal from CrossFit Salus who finished 3rd!!

WOD:

Part 1:

Every 2 Minutes x 8 Sets (16 Total Minutes), Complete:

15 Abmat Sit-ups + 1 Power Clean & 3 Push Jerks

*Rest after you complete the above until the next 2 minutes

*Build weight throughout complex

*Score is heaviest weight for complex

Part 2:

Every 4 Minutes x 4 Sets (16 Total Minutes), Complete:

Run 400m

25 Wall Ball Shots #20/14

Max Kettlebell Swings in the remaining time #53/35

*No rest between intervals

*Score is total number of Kettlebell Swings each round

*If you prefer to increase the loading on this workout, increase weight for Wall Ball to 30/20 and Kettlebell Swing to 70/53

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