3
Jun

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.

4 Responses

  1. Good work Liz! I want your quick elbows:)

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