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  • Writer's pictureCoach Rob

WOD for Friday 190607

 Scaling is an integral part of CrossFit. Our workouts are designed to maximize certain cardiovascular and neuro-muscular responses. 

When we deviate from trying to maintain the intended stimulus of a workout, we can negate the desired effects of a WOD.

So, if you are not sure what we are trying to accomplish in a particular WOD, please ask your coach. We are very willing and happy to explain in more detail and offer suggestions for scaling weight, reps, duration and movements to help you get the most out of the program. “Bane” is a great opportunity to scale. Let’s not be too proud, stubborn or embarrassed to scale and/or to ask for assistance in doing so. Lastly, remember this is fun! Let’s not take ourselves too seriously and keep having a great time together! 


For Time, with a 20:00 Time Cap: 30 Kipping Handstand Pushups 15/10 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Jerks Rx - 165/115, 135/85, 95/65, 75/35

* Move on at 4:00 no matter how many HSPU completed * Move on at 10:00 no matter how many MU completed Scales - HSPU - Band Assisted - DB Push Jerks - DB Strict Press - MU - Burpee Ring Pull-ups - Burpee Jumping Ring Pull-ups 

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