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October 7, 2017


With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Squat Clean & Jerks 155/105 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell burpee deadlifts 35/20 lb

* start at any station and rotate through each one

Workout notes: Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a single element weightlifting AMRAP based on the the classic CrossFit workout “Grace” that was featured at the 2008 CrossFit games.  We follow that up with a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.  Please keep in mind that each 7 minute section is a difficult, high volume workout on it’s own so if you are new to CrossFit or not adapted to this much volume scale by dropping the weight and/or the dumbbells and insert some rest at each station.

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