Congratulations to our LAST TEAM STANDING!

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Great job to all our competitors last night who participated in the partner competition finals & to our WINNERS, Ben & Lauren!

Partner Final Workout:
One partner works at a time.
Men: 20lb/10’ target; Women: 14lb/9’ target
100 Wall Ball (split btw partners)
EMOM both partners must complete 5 Burpees
*Partners must switch every minute

Immediately follow with…
100 Wall Ball (split bet partners)
One partner works, while the other partner does a deadlift hold.
Men: 200lb; Women: 100lb
*Switch whenever partner drops bar

– Wall Ball reps will NOT count if partner is not in a deadlift hold, or is breaking position.
– Deadlift hold cannot rest on legs (legs, and arms must remain straight with opens open)

Movement Requirements:
• In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target (10’ for men/9’ for women)

• Bottom of Burpee: At the bottom position the Athlete’s chest and hips must touch the ground.
Top of Burpee: Athlete must jump and open hips fully.

• Deadlift hold – Arms and legs must remain straight with hips open

kelsey

kelsey

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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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