CrossFit Florian

50 Central St - Norwood, MA 02062

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Sunday

February 2, 2013 by Beau

LBNC – Day 33

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’09  Affiliate Cup Mash up
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In Teams of 4
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30 Wall Balls  20/14
Row 300m
30 Box Jumps 24/20
30 KBS 53/35
30 Push Press 95/65
30 Burpees
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L2   WB – 14/10, KBS 35/26, PP 65/45
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The wallballs are performed one athlete at a time. When all four athletes have completed the wallballs, they move on together as a team.
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The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the burpees.
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Team Gavin McCarthy

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The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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