Open Practice

Posted: 31st January 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

500 Meter row (No Measure)

500 Meter row

(No Measure)

20 box step-ups

20 shoulder press w/ PVC

20 DL w/ PVC

15 box step-ups

15 Shoulder press w/ 35 lb bar

15 DL w/ 35 lb bar

10 box step-ups

10 shoulder press w/ 45 lb bar

10 DL w/ 45 lb bar

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Buy-Out

500 Meter row (No Measure)

500 Meter row
*10 minute squat hold

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