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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, July 7, 2009

Coach Derek will be supervising your play time while Team CrossFit Winnipeg is at the CrossFit Games this weekend
Coach Derek will be supervising your play time while Team CrossFit Winnipeg is at the CrossFit Games this weekend

Deadlift 5 RM (add 10 lbs to last workout)

AMRAP in 15:00
Max wall ball
Run 50 yards
3 burpees
Run 50 yards

Score = Rounds x Wall ball

Wall ball set ends when you pause either at receiving ball or at bottom of squat. “Strategy” to manipulate the scoring system that involves anything other than working your ass off is not cool.

CF Games Athletes

If this is not your rest day

Deadlift 60% of 1RM for 15 singles focusing on moving bar quickly (try to move the bar quickly every rep). Lift every 30 seconds. If you don’t move the bar fast it’s not worth moving the bar at all, so get some speed on that sucker!

5-7 minute AMRAP depending on how you feel.

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Take the first step towards getting the results you want!