CrossFit Open WOD 14.5

Posted: 30th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

500 m Row

6 thrusters w/ pvc/bar
6 bar facing burpees
4 thrusters w/ pvc/bar
4 bar facing burpees
2 thrusters w/ pvc/bar
2 bar facing burpees

Mobilize shoulders and hips

6 thrusters w/ 95/65
6 bar facing burpees
4 thrusters w/ 95/65
4 bar facing burpees
2 thrusters w/ 95/65
2 bar facing burpees

Metcon

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Buy-Out

Warm-up (No Measure)

Accumulate 5 min in a squat.
Stretch each calf/soleus 2 min each.

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