Sunday 110213

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As a team of three, complete the following for time:

9 Rope climbs, 15'
90 Wall ball shots, 20#/14#
120 AbMat sit-ups
90 Dumbell hang power cleans, 40#/25#

6 Rope climbs, 15'
60 Wall ball shots, 20#/14#
90 AbMat sit-ups
60 Dumbell hang power cleans, 40#/25#

3 Rope climbs, 15'
30 Wall ball shots, 20#/14#
60 AbMat sit-ups
30 Dumbell hang power cleans, 40#/25#

Only one team member can be moving at a time.  

Post team and time to comments.

IMG_1277
Mark stabilizing overhead.

Information about CrossFit Games Team Qualification 

CrossFit Verve / MBS CrossFit, Part 2

This Sunday at 12:30 CrossFit Verve will play host to MBS CrossFit for a workout that will be used as preparation for the CrossFit Open in March.  We'll have a discussion on developing and following a game plan based on your abilities, a warm-up, a skill session, a workout, and a cool down and a debrief of the workout.

No sign-up is necessary, however you can sign-up on MBO.  Just come and plan to spend an hour or two with the gang. Bring some chow and some post workout goodies. 

━ Past WODs

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Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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