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** If you haven't already submitted your score for 13.4 to the Games site please do so immediately!
Please note that the gym will be closed today for the Public Holiday. Here is a WOD that you can do in the park ..
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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CrossFit Games Open Workout 13.4:
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Loads: 61kg for men / 43kg for women
Make sure you read the instructions!
PDF: http://media.crossfit.com/games/pdf/CFOpen_13dot4_WorkoutInstructions_JdR2wS76zP_1240.pdf
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Please note that the gym is closed today for the Good Friday holiday. Here is a WOD that you can do in the park.
For time:
Run, 1600m
Rest 3 mins
Run, 1200m
Rest 2 mins
Run, 800m
Rest 1min
Run, 400m
Record times per round and overall time including rests.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Snatch
3-3-3-3-3-3-3
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Complete as many rounds as possible in 20 mins of:
6 Ring Dips
12 Box Jump 24” (20”)
20kg (15kg) Overhead Walking Lunge, 18 metres
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Part A
Power Clean 3-3-3
Part B
3 rounds for time of:
15 Hang Power Cleans, 60kg (42kg)
15 Burpees
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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3 weeks down and 2 to go! CrossFit Brisbane is sitting in 10th place out of 224 teams entered in the open. Well done everyone that competed this week, bring on 13.4!!
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