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June 03, 2009

Warm Up

400m 4 Way Run
Sprawls
Groiners

Practice Clean Technique

Last Chance Qualifier Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)

Many of the competitors who did this workout couldn’t finish before the 15 minute cutoff. The fastest times were sub 11

Description of the standards video cut and paste this address

http://media.crossfit.com/cf-video/CrossFitGames09_LastChanceStds_PCPUKBS.mov

This was the fastest time submitted for the last chance qualifier…

Peter Egyed CrossFit Last Chance WOD#3 10:34 from CrossFit Fury on Vimeo.

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  1. Littles Reply

    That.Was.Great.

  2. Nicole Reply

    Good work Liz! I want your quick elbows:)

    Everyone-Interested in Arm Wrestling? Check out the video posted on the CrossFit main page today!

  3. Tim Gagne Reply

    Mark,
    Congratulations on an awesome performance today. Way to lead by example! High intensity = a good time!

  4. Mark Lee Reply

    Thanks, Tim! You really helped get me through that with great cueing and encouragement!

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