Pic: Steph M

  WoD: Like A Grindstone Cowboy

Every 5 Minutes, For 5 Rounds, Complete:

40 Air Squats

30 Ab-mat Sit-Ups

20 Dumbbell Snatches, Alternate every 5 reps (22.5 / 15 kg)

10 Dumbbell Box Step-Overs (22.5's / 15's kg - 24"/ 20" box)

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• Working to a 5 minute timer this one is all about your ability to plough your way through the work in as fast a time as you can muster.
• Go out hot and try to keep your pace high. The Dumbbell work is Heavy so even though you want it done fast be patient and work through those reps unbroken.
• You should be aiming to complete each round in under 4 minutes.
• Be impressed by intensity, not volume.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post How many successful rounds you made & your round TIMES to Beyond The Whiteboard.

Wonderful show of how strong the CrossFit Community can be......