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02/02/2015: THE OPEN IS 3 WEEKS AWAY!!!

1
Feb

02/02/2015: THE OPEN IS 3 WEEKS AWAY!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

Partner MB warm up 10 total (5 per partner)

– throw from the chest

– throw from OH

– throw from the side

– squat and throw

– push up on MB and throw

Weightlifting

Front Squat ((60%/4) (70%/4) (80%/4) ( 4 sets of 80%/4))

Metcon

Metcon (AMRAP – Reps)

Team of 4

5 Rounds

30 sec row / cal

30 sec SDLHP 55/75

30 sec goblet squats 35/55

30 sec WB 14/20

1 min rest after each round

Score : total number of reps

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