13 June 2013; “The Matrix Reloaded”

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Warm-up/Skill: Coach Led Rowing Technique, 10 minutes

Time Trial: 500m Row for time

#A Noted CrossFit Goal is a Sub 1:30 Row for Men and 1:45 for Women

Strength: Front Squat 3×5

WOD: 3-6-9-12-9-6-3 of….

Wall Ball (20+/14+)

Sumo Deadlift High Pull (115/75)

Clapping Push-ups

A Note about the Advanced WODs…the Advanced WODs contain more Advanced Movements such as Double Unders, Pistols, Snatches, Muscle Ups etc as well as much heavier working weights for the WODs.  AllSport Athletes may choose to do the Advanced WOD if they are capable of doing the Skill Portion RX.  For example, if you can do Muscle Ups but 185lb Thrusters are too much, you may still do the Advanced WOD and scale the Thruster weight, however, for the Advanced WOD, you cannot scale the Movement and keep the Weight.

Advanced WOD:

3-6-9-12-9-6-3 of….

11′ Wall Ball (30-25/16+)…

Snatch (115/75)

Pistols

#11′ Wall Ball, aim two bricks above the Black line

Cool Down: 100 Sit-ups or 50 GHD Sit-ups for time

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