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OUR BLOG

Week 8, Day 1 Open

By Wodify Admin | In WOD | on March 19, 2017

St. Louis – CrossFit WOD AMPED

Warm-up

At 80%

2 Rounds

Min 1: Russian KBS (53/35lbs)

Min 2: 100 m Run

Min 3: Max Cal Row

MIn 4: Rest

Weightlifting

10 min to build to 1RM for the day in:

1 Power Clean + 1 Thruster + 1 Full Clean

1 Power Clean + 1 Thruster + 1 Full Clean

Metcon (Time)

3 Rounds of:

400m Run

5 Power Cleans 185/125lbs

10 DB Thruster 50/35lbs

15 Box Jumps 24/20″

Gymnastics

EMOM x 10 min

Chest to bar regular kipping pull-ups 3-8 reps

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