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Wednesday, 1-25-2017

24
Jan

Wednesday, 1-25-2017

We hope you’re all getting excited for the CrossFit OPEN! The first workout gets announced February 23rd. We will be programming the wods every FRIDAY this year and you will still have until the following Monday to submit your score, just like in years past. To get us prepped, over the next few weeks expect to see Open WODs from previous years. We already saw 13.4 on Monday, expect to see more along with traditional benchmarks. Classic CrossFit coming your way!!
Read more about what the CrossFit Open is HERE


Workout of the Day:
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

***FOR TODAY’S WARMUP*** Scapular Strengthening


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Then,
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Against a 4-minute running clock, complete as many reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

 

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