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13
02
2018

Wed 14/2/18 : 2018 CrossFit Open @ Crossfit SFS

By Scotty 0

Don’t forget to register for the 2018 CrossFit Open, starting next week.

We will be doing ‘Friday Night Lights’, plus it will be the WOD on the Sat for the 5 weeks as well

To register : sign me up

Warm Up
500m row
then
2 rounds
20 sec HS hold (pike push up hold)
10 OHS broom
5 snatch balance Bar (broom)

Lifting :
EMOM 8
Min 1 : 5 Power Snatch 50/35kg
Min 2 : 3-5 squat snatch 50/35kg

Cond :
5 rounds For Time:
200m run
3 MU (9 pull ups + ring dips) {9 ring row + box dips}
5 OHS 50/35kg
7 Box Jumps

Accessories (choose either part A or B, or sep part of the day do it all)
A. Gymnastics for quality
2 rounds
20 sec top of ring holds
20 sec bottom of ring holds
20 sec chin over bar holds (overhand grip)
*accumulate if you can’t hold

B. Core
30/20/10
Hollow rocks
Side raises
plank taps (ea arm)

C. Mobility

author: Scotty

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