Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend. Matt also went and set a new PR on his Snatch lift with a cool 90kg! Well done Matt!!
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Pic: The CrossFit Games

  Benchmark WoD - "Christine"

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3 Rounds For Time:

Row 500m

12 Deadlifts (1 x BW)

21 Box Jumps (20")

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• Classic Benchmark to dust off the Public Holiday!
• Don't underestimate this one, the "lightweight" deadlifts will soon become difficult. To find your true intensity in this one choose a weight on the bar, & height on the box, that will you to go fast & unbroken. This just leaves the row. You don't need to PR your first row to get intensity here. Instead choose a time frame that is just a bit slower than your PR (think 10-15 secs slower than your out & out best) and hold that pace across. Find that tipping point to which it would become unsustainable and hover just under it. That will be how you find you (relative) True Intensity.
• As always go out there, try your hardest & have sone fun with this one!!
• Hold the standards. Form is priority as always.
• Scale As needed.
• Compare to 07/09/16

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Post TIME to Beyond The Whiteboard.

Do you remember your first CrossFit WoD??

scores. "Christine" 8/11/17