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WODs

CrossFit WOD, February 20, 2017

By February 20, 2017No Comments
OMG the Open Starts Thursday

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (3 AHAP then 1×3 @ 85%)
In 20 minutes, build up to your heaviest set of 3 Front Squats. Increase the weight each set, take rest between attempts and record your heavy 3. After you establish your 3RM, perform 1 drop set at 85% of that 3.

Metcon
OMG the Open Starts Thursday (Time)
For Time:

21-15-9
Thrusters 95/65# Rx+/ 75/55# Rx
V-ups
Russian KB Swings 70/53# Rx+/ 53/35# Rx

Scaling – Thruster weight/Front Squats/ KB Thruster/ Air Squats, Sit-ups, KB weight