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CFE WOD 04-21-12

By Front Desk | In CrossFit, WOD | on April 21, 2012

6rds

- 30m Ladder

(sprint 30m back and forth, sprint 20m back and forth, sprint 10m back and forth)

- 12 unbroken KB Swings (2pood/ 24KG)

**5 penalty burpees if you break KB swings

 

Single-Sport (SS)

 

Choose ONE of the following sports:

 

Swim (SUN): 500m @ 800m TT pace

 

Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort

 

Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00

 

C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort

 

 

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 20:00 Skill Work

Bike (SAT): 30:00 @ 90% effort level

Run (SUN): 10M TT

 

CF Sport:

Tabata Row

 

10:30a w/Nick

Krista – 9:17 @16kg

Jim – 10:22 @24kg

Laura = 10:45 Rx

 

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