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Sign up today for the 2015 CrossFit Open by clicking on the picture above : Begins Feb 26th!

ATHLETE

SKILL
A) Push Press
5 x 1 (85%)

B) Accumulate 3:00 Hollow Body rock

WOD
10,9,8,7,…..1
KBS (55/35)
1,2,3,4,5,…..10
Burpee

COMPETITOR

Open Pacing skill work
7min 80-85% effort
25 DU
Row 200m
10 pushups
+
rest 5mins
+
7mins 85-90% effort
5 SA DB power snatch 50/35#
5 SA DB PS 50/35#
5 CTB
8 GHD situp
+
rest 10mins
+
7 mins AMRAP
**Open pace effort
DL/MU Ladder
1 Deadlift 315/225lbs
1 Muscle-up/CTB/Pullup
2 Deadlift 315/225lbs
2 Muscle-up/CTB/Pullup
3 Deadlift 315/225lbs
3 Muscle-up/CTB/Pullup
Et cetera…et cetera