Monday 190513

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“Wall Street”

Complete 3 rounds for time of:

800 Meter Run

40 Kettlebell Swings, 55#/35#

40 Wall Balls, 20#/14#


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These ladies came to do work at the Friday 6am, and they did!


When we talk about volume in training, simply it’s how many reps we’re doing. We consider anything higher than 100 reps to be high volume for even the most experienced CrossFit athlete. Today you have some long runs and 120 reps of 2 movements so you need to be smart!

If you have been inconsistent with your training, you need to scale the volume today. Yep, you need to cut reps. What’s inconsistent? If you are only getting in once or maybe twice a week, that is not enough to equip you to handle today’s volume. Yes the loads are light, but we all know that light loads and high reps is what makes us sore! And if you’re new to Evolve, this is a great example of how we scale things for ability and experience level. You’ve seen our scaling sheet for our new athletes, right?! Today we’ll follow our formula to lighten the load and trim the reps to make this right for you!

Don’t let your ego drive you decision making today. If you’re unsure, talk with your coach, that’s why we’re there!


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