Today's Workout 052710

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Regionals Final Event (Event 5)

Tir flips 6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)

The other events for Canadian CrossFit Nationals this weekend:

Individuals – Event 1
6.7 K X-C Run

Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1
Individuals Event 3
4 rounds for time of:
35 wall balls (20/14lbs – to 10 foot target)
20 chinups – chin over vertical plane
Your score is the time it takes to complete 4 rounds. The time cap is 15 minutes.
Individuals Event 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Score is time to complete the workout. Time cap is 10 minutes

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