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Legacy Series Sandstorm Dec. 14th at CFW

By cody | In Today's Workout | on November 17, 2013

On Saturday, December 14th, we will be hosting the Legacy Series Sandstorm CrossFit competition. This is a great opportunity for anyone looking to get their feet wet in a competition atmosphere. Teams will consist of 2 males and 2 females. There will be both RX’d and scaled divisions.  Click here to register. This is also a great event for CFW members and friends to come cheer on the athletes. There will be many sponsors and vendor booths set up.

 

sandstorm wods

CrossFit
6 rounds of max reps…
BS (225/145) – 30 sec rest
Kipping Pull Ups – 30 sec rest
Shoulder Press (95/55) – Rest 2 minutes

CFW Supplemental

For time…
Run 800m- rest 3 minutes / Run 400m – rest 2 minutes / Row 200m – rest 1 minute / Row 100m

Wilmington Weightlifting Club

EMOM for 10 minutes
Snatch – 70% x 2
Snatch pull – 95% x 5 x 5
Jerk – Heavy single
21-15-9
Dips
GHD Sit Ups
Push Ups

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