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12017 the open II

20
Jan

12017 the open II

J5 CrossFit – CrossFit

Warm-up

coach choice

Mobility

band lat

band hip

1 : Power Clean

build up to 75% of 1rm power clean

then

45 sec on 1:00 rest

for 5 sets

max effort reps

add total reps together

2: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Extra Credit

1- 5 x 10 @ 95/65 ohs

2- 3x 20 ub wall ball

3- bike 30sec on hard 30 sec rest for 6 min