Wear Pink, and Join Us!
Saturday, 10/30 for a special Breast Cancer Awareness WOD. We will be wrapping up our October Breast Cancer Fundraiser to benefit, Making Strides Vermont on this day. Don't forget to bring your donations (if you wish to give), and hang a heart for someone you love, or just to support the cause.
The Board
We thought doing a few benchmark Girl work-outs would be a fitting way to wrap up our Fundraiser! Let us introduce you to Grace and Cindy....
The Work-Out
- This is a Partner work-out in which one person works, while one rests, throughout.
- This is a 4 Part work-out. The first 3 parts, lead you to the scorable portion, which is the AMRAP at the end.
- First Comes Grace. Grace is a benchmark CrossFit work-out that calls for 30 Clean & Jerks for Time. Because this is a partner work-out, we doubled the number, and will open up the day with this WOD. Decide how to break up the reps between you and your partner. As always, they do not need to be an even 50/50 split. Your job is to get them done as fast as possible. Keep the working athlete fresh!
- When the Clean and Jerks are done, you will then move to Part 2, completing 10 Rounds of the benchmark WOD, Cindy.
- Cindy is typically a 20 minute AMRAP of: 5 Pull-Ups, 10 Push-Ups and 15 Air Squats. Instead, you will do 10 total rounds, then move on to part 3. The Push-Ups will get tough. Please make a smart decision on how to scale. If shooting for Rx, you should not have to break up the reps into any more than 3 sets as you tire. Any longer will keep the resting athlete resting for too long.
- After completing 10 Rounds of Cindy, you will then repeat Double Grace
- After repeating Double Grace, you will AMRAP Cindy with any time remaining.
https://youtu.be/x44GUK11Q10
