140728 ~ Make that a Double!

Wow...what a weekend jam packed with action watching the CrossFit Games!!  It's always amazing to see what it takes to make it to the highest level in our sport!  In the same breath, it's nice to know that each one of those games athletes will now return to their home boxes to train with their peers....who knows.....maybe one day, we will have a games athlete training within the walls of Canuck....it will take time, hard work, and dedication...who's in?


12 minutes to complete the following:

1. If Muscle Ups Then...

a, Complete 1 rnd MU Progressions

b. 3 x 5 UB MU (if 5 is easy, wear 20lb vest).  Rest as needed

2. If MU Progressions then....

a. Complete 2 rnds MU Progressions

b. Accumulate 10 false grip strict ring pullups

3.  If Strict Pullups then...See Day 1 of Progressions


Squat Deload Week!

Every 2 min x 6 min complete:

10 @ 50%

10 @ 55%

10 @ 60%

10 @ 70% (Stop @ 10)


2014 CrossFit Games Event #13

"Double Grace"

60 Clean & Jerks (135/95#)

***If you do not have a Grace time, complete "Grace"

Cash Out:

1500m row

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