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02.17.2015

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IMG_6780Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x ‘American’ KB Swings
8 x Wallball (20/14)
III. Mobility

Impact/Focus: Handstand Progressions
Against 15:00 clock, athletes will be learning and working through various handstand progressions based on their current ability.

Handstand Hold (Wall)
Handstand (Freestanding)
Handstand Walks

“Deuces Wild”
Complete the following in teams of 2 athletes
Complete as many rounds/reps as possible in 8:00 of
5 x Ground-2-Overhead (135/95)
10 x Push-ups (CFGS)
20 x Double unders

Rest 2:00

Then…Complete as many rounds/reps as possible in 6:00 of
5 x Ground-2-Overhead (135/95)
10 x Slamball (40/20)

Notes: Part 1 of today’s workout is inspired by this weekend’s competition. 1 person works at a time and must complete an entire round before tagging in their partner.

Post total rounds completed by team for each AMRAP to comments.

Samy Daghir

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