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Don't forget Benny D's Cd release party tonight at Blue Nile, 10Pm. Crossfit NOLA members get in for free!



Saturday


Team workout!

Warm up
7-10 min AMRAP
Run 400m
10 Good mornings (Empty Bar or PVC)
10 OHS (Empty Bar or PVC)
10/20 Double Unders
Row 250m

Challenge/FGB Prep:
1/2 Tabata Wallball (Use a heavier bar than you are for FGB)

Team WOD:
20 min AMRAP
Teams of 5 (hopefully):

Sled Pull 100m
Hand-release/Regular Push-ups
24/16/12kg kettlebell swings
Walking lunges with 25/15lbs OH

Team score is number of Push-ups, KBS, and lunges completed while one team member pulls the sled.