![\"forging-elite-birthdays1\"](\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/forging-elite-birthdays1.png\")
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Team 4th Birthday Workout<\/strong> Happy 4th Birthday Nepean CrossFit!! Team 4th Birthday Workout In Teams of 4, two guys and two girls, complete the following in a running clock style format: 00:00 Each team member must find a 4RM Front Squat and 4RM Weighted Pull Up *Use two squat racks and two bars, one for the guys and one […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1856","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\n
\nIn Teams of 4, two guys and two girls, complete the following in a running clock style format:
\n00:00<\/strong>
\nEach team member must find a 4RM Front Squat and 4RM Weighted Pull Up
\n*Use two squat racks and two bars, one for the guys and one for the girls. You can attempt your weighted pull ups at any time. If you cannot do a weighted pull up, do a max effort UB attempt of unweighted pullups
\n15:00<\/strong>
\nComplete as many rounds and reps in 15 minutes of:
\n25 Calorie row
\n20 Push Ups
\n15 Hang Power Cleans 95\/65#
\nRest
\n*Must rotate together. Each Team member starts on an exercise and then they all rotate once everyone has finished. Once everyone has completed a full round including a rest, that is one round. Use two bars, one for the girls and one for the guys.
\n30:00<\/strong>
\nMax reps Ground to Overhead in 5 minutes 95\/65#
\n*Two bars going at the same time. One guys bar and one girls bar.
\n*While a girl and guy works on the G2O, the other 2 are working on the sled pulls, then swap.
\n35:00<\/strong>
\nMax reps sled drags in 5 minutes of 20m shuttles
\n*One sled for girls and guys with 50kg stacked on it
\n40:00<\/strong>
\nFinish<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"