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April 11th, 2012

 SinCity CrossFit Diet Challenge- Make sure and show up a few minutes early prepared to weigh in and get your photo taken (wearing a bathing suit is encouraged but not required). A minimum of 3 of the WODS this week are going to have to be completed and submitted to BeyondTheWhiteboard.com in order to be eligable to enter and win the challenge. If you don’t have a BTWB account make sure and talk to Me, Billy or Jen and we will get you set up. Everyone must weigh in by this Friday!  Check the Diet Challenge link for all the details. Good Luck!!Work Out of the DayFight Gone Bad!Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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