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No Burpee Monday


No Burpee Monday

We want to thank everyone for participating in the first Open WOD for the 2013 CrossFit Games. This was a very challenging workout and like all competitive events, we saw it bring out the best in everyone. CFVP had some great scores. We are proud of everyone and hope you enjoyed the thrill of a worldwide qualifier. We will keep you updated on where Team CFVP stands throughout the next 4 weeks. Any guesses on the next workout?

Workout of the Day
Skill Warm up:
-3 x 5 DB Power Clean, 5 DB Thruster, 3 Skin the Cat (or progression), 3 x 5 Shoot Through
Back Squat
Find your 5 rep max.
Finish 40-50 percent 1 x 20
Renegade Row:
4 x 5 each arm
10 Minute Time Cap
-20 KB Swing, 4 Push Press
-16 KB Swing, 8 Push Press
-12 KB Swing, 12 Push Press
-8 KB Swing, 16 Push Press
-4 KB Swing, 20 Push Press
-Rx #70, #53/ #135, #83

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