Wednesday – 091014

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Future Froning’s and Bazinet’s!  Remember, eXalted Kids class goes every Tuesday and Thursday at 5 p.m.  We have the most experienced and educated kids coaches in the area.  Brittani has been coaching CrossFit for close to 5 years now and Cheyenne has coached girls softball teams for several years.

Strength
Weighted Pull-up
Find your 1 rep max.
You have 10 minutes to find a heavy single. Then, perform 3 sets of 3 @ 85% of that.

Endurance/Skill Training
4 Rounds
In 3 minutes, row 500/400m then rest until 3 minutes is up.
Then, 2 minutes max effort HSPU – whatever challenges you.
Rest 1 minute.
Follow the same format but each round the movement will change.
Round 2 – max effort double unders
Round 3 – max effort weighted pistols (53/35)
Round 4 – max effort burpees

Post your scores to the Whiteboard.

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