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Games Semifinals Underway!

Hey team,

If you're starving for some competitive CrossFit content, get connected with the semifinals that are already underway! This is the last stage before the CrossFit Games and the top athletes from around the world are taking on both in person and virtual competitions to punch their ticket.

The Torian Pro competition in Australia and the Mid Atlantic CrossFit Challenge are running this weekend and are being live streamed via! Check it out - you can filter by event for both teams and individuals and look out for who is looking to get to Madison this year!




WARM UP: 2 rounds

10 glute bridge

5 back roll to straddle stretch

3 spiderman lunge with twist per side

5 slow pushups

SKILL: 3 Power Clean + 3 Front Squat + 3 Push Jerk

6 sets in total, start moderate (i.e. not super light) and build slowly

Rest 2:30 between sets.

Can do split jerks instead if you prefer!

WOD: Rowdu

Simple yet pretty hard cardio!

Rx: 500-400-300-200-100m rows with 50-40-30-20-10 double unders

FG3: half du plus remainder singles each round

FG2: double the number of single skips

FG1: start at 400/300, 1x singles

CP1 (not doing Murph): add 25-20-15-10-5 wallballs after the doubles


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