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Saturday 1.5.19 Workout of the Day

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CrossFit WOD:

“Front Porch Swing”
5 Rounds For Time: (17 Min Cap)
10 Front Squats F(75/55) P(95/65) S(115/75)
20 KB Swings F(44/26) P/S(53/35)
50 Double Unders F(100 Single Unders)

WOD Tips:
– “Front Porch Swing” is a 5 round burner. We have a 17 minute cap on the workout, but we expect most people to finish this workout closer to the 11-15 minute range. For the front squats pick a weight that you can stay unbroken for all five sets. The Kettebell Swings should also be at a weight that you can do unbroken, but you may have to break in the last couple of rounds once because of the overall volume. Double Unders should not take up too much time in this workout, so try to keep this to about a minute or less each round. Pace the first 2-3 rounds of this workout and see if you can pick up the speed and minimize transitions as you near the finish.

BeachFit WOD:

“Zeus”

A. AMRAP 10

18/13 cal Bike Erg 

10-12 DB Bench Press 

-Rest 2:00-

B. AMRAP 10 

18/13 cal Row 

10-12 DB Front Squat (20X1)