Cera.
Pic: Angela Clancy.

WoD: "Ebbs & Flows"

For Time:

15 Thrusters (52.5 / 35 kg)

21 Sumo Deadlift High Pulls (52.5 / 35 kg)

12 Thrusters

15 Sumo Deadlift High Pulls

9 Thrusters

9 Sumo Deadlift High Pulls

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• Two classic CrossFit staples of movement in a classic Couplet. This one can look simple on paper but that is where the beauty of it comes from.
• One thing you need is great technique (luckily we place a massive emphasis on that EVERY day!). Use your body (& that barbell) efficiently and move that moderately-heavy load very very well. Brace, tighten up that midline & use those hips!!
• Hold the standards. Form is priority as always.
• 15 Min Time Cap. Scale As needed.

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Post Time WoD to Beyond The Whiteboard.

If you haven't already tapped in the infinite knowledge bomb that is the CrossFit Journal you should do. It has a subscription cost but the value is enormous!!

Score pic goes up at the weekend.