Bruno
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Pic: Angela Clancy

Open WoD: "12.3"

Complete As Many Rounds As Possible in 18 Minutes

of:

15 Box Jumps

12 Push Press

9 Toes To Bar

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M: 24" Box, 52.5kg bar. --|-- W: 20" Box. 35kg bar.

• Revisiting an old friend on the lead up to this years CrossFit Open (pt1). We have been working a lot recently on intervals with rest, rounds paced at a certain rate with no rest, barbell cycling, learning what our threshold is. Todays WoD is a perfect example of beautiful Crossfit programming that will test us to see if we are learning how to utilise all the skill mentioned above.
• The time duration is long. 18 mins of continuous effort is no joke. The moves are all in reasonable doses which can allow us to keep our power output high. This workout, if you allow yourself to, will hurt a lot by the end. Nothing here should be considered too hard or too heavy or too many reps. If it is then we will will scale it to help us meet the intent. Be careful of the first round hero antics. You probably know what i mean. you go out lighting hot and then quickly realise that you cannot keep up the pace only then to realise you are now running out of puff. All of a sudden you are cantering along at a pace you never dreamed you be reduced to. Find your groove. Stick with it and watch your score rack up.
• Go after this one. If you have an old score to compare to from way back when then take a peek beforehand and know what you're battling with.
• Pssst. If you aren't sure why we keep mentioning this CrossFit Open thingy then hit this link to the Games website, have a peek at what its all about and why not sign up. We believe its one of the greatest times of the year for a CrossFitter. A time to have your yearly check-in with the boss (the boss being your Fitness!). for the price of a sandwich & coffee out one day why not put your moolah into this and join in the fun with your fellow CBDer's (don't forget to select 'CrossFit CBD" as your Affiliate & Team).
• Scale as needed.
• Compare to 16/02/16

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Post Number of ROUNDS on your Beyond The Whiteboard account.