Fri

Main – CrossFit

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Main WOD

A: Front Squat (EMOM 10 of 4 reps w/ 6 burpee over bar)

B: Metcon (Time)

For time

50 pull ups

50 HSPU / DB presses moderate/heavy

50 T2B

15 min cap – scale to finish

C: Metcon (Time)

For time

500m row

200 DUs

Competition WOD

A: Front Squat (5-4-3-2-1; build over sets)

B: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

C: Chest-To-Bar Pull-ups (100 reps in sets of 5 UB – time)

Categories: WOD

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