At the Battle of the Beauties and the Beasts at CrossFit Journey! Here's PVCF team, "Pioneer Valley Vixens" taking 3rd place in the scaled division!

At the Battle of the Beauties and the Beasts at CrossFit Journey! Here's PVCF team, "Pioneer Valley Vixens" taking 3rd place in the scaled division!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 12
Min 1: 35 Double Unders
Min 2: 6/side Cossack Squats (add weight if needed)
Min 3:12-15 Slamball

2. Run Prep

3. “Atlas”
In teams of 2
5 Rounds of:
Run 400m w/ Medball
Row Max Meters

Athlete A starts on the Run while Athlete B Rows as many meters as possible until Athlete A returns, then switch for a total of 5 runs per athlete.
*Score is total Meters rowed per team and time to completion.

LIII: 30/20
Medball or slamball
LII: 20/14 or scale weight as needed
LI: 3-4 Rounds.
Unweighted Run

Have fun!

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