In teams of four, complete the following in conga-line style ( follow the leader) – you can’t move until the station in front of you is vacant: 30 Calories on the Rower 30 Kettlebell Swings (53/36 lbs) 30 Box Jumps or Step-ups (24/20″) 30 Power Cleans (135/95 lbs) 30 Double-Unders Wait until everyone is done, then rest 1-minute and do 20 reps of each element. 20 Calories on the Rower 20 Kettlebell Swings (53/36 lbs) 20 Box Jumps or Step-ups (24/20″) 20 Power Cleans (135/95 lbs) 20 Double-Unders Wait until everyone is done, then rest 1-minute and do 10 reps fo each element for the final round. 10 Calories on the Rower 10 Kettlebell Swings (53/36 lbs) 10 Box Jumps or Step-ups (24/20″) 10 Power Cleans (135/95 lbs) 10 Double-Unders Flex in the City 2014 Competition!!! CrossFit Glendale is excited to announce that we have 20 teams registered to compete. Flex Events and CrossFit King of Island Park present a one-of-a-kind functional fitness event at the amazing 69th Regiment Armory in Manhattan, NY. Flex in the City is comprised of 200+ Coed teams of 4 (2 men and 2 women) who will compete indoors in the heart of the city on Saturday April 19th, 2014. **For Athletes competing the Flex in the City, we will have prep class on Sunday starting at 10:30a. This will involve: Team strategy for each wod. Technique/form for each movements listed. Planning for the week before competition Food prep for competition And more … Communicate with your teammates to confirm they can attend Sunday.