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32817 post open deload week

28
Mar

32817 post open deload week

J5 CrossFit – CrossFit

“passion is energy , Feel the power that comes focusing on what excites you”
Operah Winfrey

Warm-up

coachs choice

Mobility

1- couch stretch

2- hamstring

Gymnastics

12 min practice

a- 5 sets of 0-15 hspu

b- 5 sets of hand stand practice

c- muti mat hs practice

d- inverted box push ups

e- 4 sets of 10 strict hspu

1 : 32817 SILVER (Time)

RX

5 rounds for time

10 power clean 135/95

8 bar facing burpees

2 : 32817 BRONZE (Time)

Intermediate

5 rounds for time

10 power clean 115/75

8 bar facing burpees

Extra Credit

4 sets

run 400 m then 20 situps

rest 1 min in between