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1/15: Why Register for the CrossFit Open?

14
Jan

1/15: Why Register for the CrossFit Open?

Performance WOD
5 Sets
1 Hang Snatch + 1 Squat Snatch
rest :20
Box Jumps 1.1.1.1.1 24/30″
rest :05 sec between each jump
then
1 RFT
400M Run
10 Burpees
15 Pull-ups
20 OHS 85/125
15 Pull-ups
10 Burpees
400m Run

Fitness WOD
5 Sets
1 Hang Snatch + 1 Squat Snatch
rest :20 sec
Box Jumps 1.1.1.1.1 20/24″
Rest :05 sec between each individual jump
then
1 RFT
400M Run
10 Burpees
10 Ring Rows
10 OHS PVC Pipe to #65
10 Ring Rows
10 Burpees
400m Run

Rowing Wod
Sets of:
4 x 1:00 on, 1:00 off
3 x 2:00 on, 2:00 off
2 x 3:00 on, 3:00 off
1 x 4:00on

Post your scores to the Whiteboard.

9 Responses

  1. Tigress

    Both, Maria and Alan got their first box jumps in as well. Congratulations. Awesome energy in all afternoon classes. The OverHead Squats are looking better every time we put them on the floor. Happy Birthday Flavia hope you enjoyed your special day.

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