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CrossFit Workout of the Day Friday March 4 & Saturday March 5, 2016

For those not participating in “The Open”:
5 rounds:
15 toes to bar
35 double under (sub singles x2)
11 ground to shoulder (ahap) or hang to shoulder

2016-03-05 11.10.33

CF Games Open 16.2:
25 t2b, 50 du, 15 squat clean (135/85) – 4:00 cap, if completed…
25 t2b, 50 du, 13 squat clean (185/115) – 4:00 cap, if completed…
25 t2b, 50 du, 11 squat clean (225/145) – 4:00 cap,  if completed, let’s talk.

Scaled option:
25 hanging knee raise, 50 singles, 15 squat clean – (95/55) 4:00 cap, if completed…
25 hanging knee raise, 50 singles, 13 squat clean – (115/75) 4:00 cap, if completed…
25 hanging knee raise, 50 singles, 11 squat clean – (135/95) 4:00 cap, if completed…
25 hanging knee raise, 50 singles, 9 squat clean – (155/115) 4:00 cap, if completed…
25 hanging knee raise, 50 singles, 7 squat clean – (185/135) 4:00 cap, if completed, stop!

Workout rules and standards here: 16.2 standards

 

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