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32917 post open deload week

29
Mar

32917 post open deload week

J5 CrossFit – CrossFit

“there is no passion to be found playing small- in settling for a life that is less than the one you are capable of living”
Nelson mandels

Warm-up

coachs choice

Mobility

1- kettle bell quad smash

2- kettle bell ankle smash

1 : 32917 team wod (Time)

team wod

RX

for time

row 2000 meters

rest 1 min

——————-

then

30 push press

30 push ups

20 push press

20 push ups

rest 1 min

——————

then

30 front squats

30 air squats

20 front squats

20 air squats

rest 1 min

—————–

then

120 dubs

60 situps

80 dubs

40 sit ups
rx- 145/100

push ups must be from plates

45/25 no squats touch ground, chest must touch ground

int- 105/75

singles x 2

25 min time cap

Extra Credit

skill practice on a weakness