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And TRUST ME, if you have been doing CrossFit consistently for two years then your time will be better and you will have evidence of improved fitness.

The workouts next week will have a BAF workout in addition to the prescribed class WOD.

Womens Leaderboard The top five spots are separated by just 8 points and anything is possible in 16.

Your first set of 5-10 will feel fine, but when you get to 3040, it is going to start getting real hard.

Stephen Crawford jumped into the Top 5 thanks to a re-do of 16.

The second and third reps are a little easier than the first thanks to the momentum of the kip so you dont want to do singles on the bar muscle ups.