WEDNESDAY 130605 

Take ten minutes and establish a new record (1 Repetition Max) for Clean and Jerk. Then,

7:00 AMRAP (As Many Rounds As Possible) of
Ground to Overhead

Note: On the top of every minute, perform 4 Bar-Over-Burpees. Mens weight is 135lb. and women’s weight is 95lb. Your “score” is the maximum weight established during the 1 Repetition effort added to the total number of repetitions accumulated during the AMRAP. This workout tests both low end strength as well as localized muscle endurance and stamina. A true CrossFit Test!

Sand is Fun!

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“Courage is grace under pressure.” – Ernest Hemingway

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CrossFit  For Hope is a non-profit CrossFit Initiative designed to provide hope and a cure for children with cancer. In addition, this incredible initiative supports fresh water and schools in Africa, CrossFit gym after school study programs and Infant Swim Rescue. Our  gym will be participating in the official CrossFit For Hope workout and fundraiser on July 6, 2013.

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