Monday
WOD
Event 4 of CrossFit Team Series 2014

Each athlete performs the following as a relay:
30 Calorie row
30 Burpees
30 Hang cleans (M: 135 lbs, W: 95 lbs)

*Women will go first, one at a time, followed by the men. After the last hang
clean the athlete must tag the next teammate on the rower before they may begin. The team’s score is its total time.

CF LITE
Complete the following for time:
100 Double under Buy-In

21-15-9:
Kettlebell Swings (M: 35 kgs, W: 24 kgs)
Box jumps (M: 30″, W: 24″)

100 Double under Cash-Out

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Tips and Tricks to Mastering the Double Under – John Alvino

Bryant Powers: Double Under Progression
RX Jumpropes’ Dave Newman: Tip 7 Double Under Technique
If you don’t own your own rope yet, we recommend RX Jumpropes.

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FREE COMMUNITY WORKOUT
This Saturday, September 20th, at 8:00 am
Join us for a Free Community Workout this Saturday. Bring family, friends and coworkers to try out CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so before.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month.
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