Main Class:
In Teams of 3 you have 20 Minutes to complete:
2000m row and 400 Double-unders
* One person can be on the rower and one person working on double-unders at the same time; one rests
After completing the row and double-unders, with the time remaining:
Complete as many Overhead Squats (75#/55#) as possible
* One person working at a time; two rest
Score Total Reps of Overhead Squats
Advanced RX Class:
Hang Clean (High Hang) *Heavy but perfect
1/1/1/1/1/1/1
21-15-9 Reps of each for time:
Deadlift (225#/155#)
Thruster (95#/65#)
WOD Demo at Trident CrossFit with CrossFit Seminar Staff by Again Faster Equipment – video [wmv] [mov] [HD mov]
Results
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Team Effort:
Jeremy sums up the Advanced RX Class workout:
Congrats to Coach Moe and Laura M. for completing the Rock ‘N Roll Marathon today as well as to Teri for hitting her 250th WOD!