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“Born By The River”

CrossFit Leixlip WOD

363 32
  • 3 Rounds for Time (with a Partner)
  • 30 Synchro Air Squats
  • 20 Deadlifts (225/155 lb, each)
  • 200 meter Run (together)
  • 10 Synchro Burpees
  • 5 Power Cleans (225/155 lb, each)

Partner up with someone of equal strength and fitness so you can match your partner on the synchro movements. Partner workouts are won my maximizing cycle time, so you want to have a partner that you can match synchro pace and stick to short fast sets on the deadlifts and power cleans. Split reps as needed.

Intended Stimulus

The loading will be challenging in this workout, but it shouldn’t be challenging because it is too heavy. Instead, it should be challenging because you will have a loading that you can move faster than you would like to in a workout like this. Make sure you load up with something that you can deadlift for multiple sets of 10+ reps and something that you could clean for 3-5 reps in a row. However, you will likely find the most success in using fast singles in today’s team workout.

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Background: We first found "Born By the River" by CrossFit Leixlip @crossfitleixlip posted on Instagram by Ham Plan @hamplan who, throughout February 2020, shared workouts like this one submitted to them by members of their affiliate community.

A February 2, 2020 post by Ham Plan's Austin Malleolo @amalleolo on Instagram said, "This month we have the first-ever HAM Affiliate Month! This is special, as the entire month is programmed and created by YOU: the HAM Plan community!"
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