CrossFit Winston Salem Friday

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1-rep Clean every 30 seconds with progressively heavier barbells Going up by 10s start heavy

For Time(30min cap)

15 Power Cleans 135/95
20 Toes to Bar
20 Box Jumps 24/20″
10 Muscle Ups
30 Double Unders
15 Thrusters 135/95
25 Pull Ups
30 Burpees
300′ Overhead Walking Lunge w/ 45/25lb Plate

 Category: WODS    

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CrossFit Winston-Salem
2529 Viceroy Drive
Winston Salem, NC 27103
crossfitws08@gmail.com

CrossFit is based on the
10 elements of fitness:

Accuracy- the ability to control movement in a given direction or at a given intensity.
Balance- the ability to control the placement of the body's center of gravity in relation to its support base.
Speed- the ability to minimize the time cycle of a repeated movement.
Power- the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Flexibility- the ability to maximize the range of motion at a given joint
Agility- the ability to minimize transition time from one movement pattern to another.
Strength- the ability of a muscular unit, or combination of muscular units to apply force.
Stamina- the ability of body systems to process, deliver, store, and utilize energy.
Coordination- the ability to combine several distinct movement patterns into a singular distinct movements.
Cardio Vascular Endurance- the ability of body systems to gather, process, and deliver oxygen.

CrossFit Winston-Salem is honored to be an official CrossFit affiliate.
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