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CINCO de TABATA

May 6, 2009

wall balls 20# 10′ target (14# women – 8′ target)
kettlebell sumo dead lift high pull 70# (55# women)
anchored abmat sit ups
row (calories)

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the max number of reps for all of the eight intervals.

I.e
You do 8 sets of 20 seconds on/10 seconds off for wall balls; 10 sec rest between stations; then you do 8 sets of 20 seconds on/10 seconds for sdhp; then you rest 10 sec between stations, etc. The whole workout should take 14 minutes (4 minutes per Tabata interval per exercise.)

http://library.crossfit.com/free/pdf/63_07_Tabata_Dumbbell.pdf

CFCV CINCO de TABATA score card

CFCV CINCO de TABATA score board

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