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1/5/18

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Jan 05 2018

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 3 (No Measure)

3 Rounds of:

Pass Throughs

Lateral Leg Swings

Deep Squats

Weightlifting

Front Squat (5×8 @ 67%)

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Mobility

Smash your Calfs, 5 minutes per side

Competitors Training

Bench Press 4×8 @ 67%

Kipping HSPU, x 4, 65% of MAX Set

BMU, 65% of MAX Set x 4

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