CFMG has been invited to participate in the 2012 Rumble in Paradise at CrossFit Elysium on Dec 1 and2. If you've been thinking about competing this is the perfect event for first timers and even experienced competitors as there will be two different categories to compete in, intermediate and advanced.
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Mobility: Bottom up hamstring stretch 1 min each leg x 2 sets
A1) Strict Pull-ups, max unbroken reps x 4 sets (if you can do 10+ RX strict pull-ups, use a weighted vest)
A2) HSPU 5/5/5/5 (Practice kipping)
rest 1 min
rest 30 sec
-3 rounds for total time including the rest periods-
*Bring your own stopwatch to make timing the rest periods easier.