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Tuesday “Tony’s Bday WOD” 8/27/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • No CrossFit Kids this Saturday, August 30.
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Strength: Back Squats 3×3 (70%, 80%, 90% of 1RM)
Skill: Clean Set-up & High Pulls 3×3 (90%, 100%, 105% of 1RM)

Tony’s Bday WOD: AMRAP Tabata Style

20 seconds of Box Jumps (m:30″/f:24″)
10 seconds rest
20 seconds of KBS (m:55#/f:35#)
10 seconds rest
20 seconds of Box Jumps
10 seconds rest
20 seconds of KBS
10 seconds rest
20 seconds of Box Jumps
10 seconds rest
20 seconds of KBS
10 seconds rest
20 seconds of Box Jumps
10 seconds rest
20 seconds of KBS

Rest 2 minutes

20 seconds of KB Russian Twists (m:55#/f:35#)
10 seconds rest
20 seconds of Double-unders
10 seconds rest
20 seconds of KB Russian Twists
10 seconds rest
20 seconds of Double-unders
10 seconds rest
20 seconds of KB Russian Twists
10 seconds rest
20 seconds of Double-unders
10 seconds rest
20 seconds of KB Russian Twists
10 seconds rest
20 seconds of Double-unders

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Permanent link to this article: http://crossfitlive.com/2013/08/26/tuesday-8272013/