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Silk City
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3 Rounds
5 Muscle ups
9 Hang Pw Cleans 155/105
7 Push Jerks
50 Double Unders

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L2  7 C2B,  115/75,  Singles x3
L3  7 Pull ups/PU Progressions,  75/45,  Singles

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Slow Incline
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15 Thrusters 135/95
200m Run
20 Thrusters 95/65
400m
30 Thrusters 65/45
800m

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L2   Scale 3 Thruster loads

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Rise and Grind
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Row 500m
21 Snatches 95/65
Row 1k
15 Snatches
Row 2k
9 Snatches
ALT WOD:  C&J 135/95

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L2   Scale Wt
L3   From the Hang,  250m/500m/1k Row

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Back Squat
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10 x 10
@ 50% 1RM + 10 to 15#
Rest :60-:90 between sets

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Cash Out
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EMOM-10
12 Pull ups
12 HR Push ups

odd/even

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The CrossFit Open starts on 3/11 
Registration for the 3 week Open is not required to attend class, but you may register
We will be offering the Open WODs on Fridays & Sundays as the workout of the day. Sundays will also have an alternative WOD for those who attended class on Friday.

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Lando Calrissian
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3 Rounds
400m
20 DB Snatches 70/50
4 Rope Climbs

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L2   50/35
L3   35/20,  Modified Rope Climbs

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Cash Out
Coach’s Choice

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Saturday Morning Beatdown

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Sweet Dreams
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AMRAP-20
15/10 Row
12/9 AB
9 STO 115/75
6 Strict Pull ups

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L2   95/65,  Strict Banded Pull ups
L3   12/9,  10/7,  75/45,  Inverted Rows

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In Effect
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3 Rounds
30 Single Arm KB Thrusters 53/35
20/15 Cal Row
10 Deadlifts 255/165
20/15 Cal Row
30 Russian Twist
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Row Sub: 5 Burpees + 200m Run

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L2   45/26,  225/155
L3   35/20,  155/105

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Push Jerk
Climb to a heavy Single

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CrossFit Open 13.4
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AMRAP – 7
3 Clean & Jerks 135/95
3 T2B
6 Clean & Jerks
6 T2B
9 Clean & Jerks
9 T2B
12 Clean & Jerks
12 T2B
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc ..

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L2   95/65,  Knee ups
L3   75/35,  Wt Sit ups

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The Open starts March 11th
Details on how we will approach the Open Season will drop early next week

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Ain’t Nothin But a Gangsta Party

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In Teams of 2:
100 Cal Row
20 AB
200m (together)
80 Cal Row
40 AB
200m
60 Cal Row
60 AB
200m
40 Cal Row
80 AB
200m
20 Cal Row
100 AB
200m
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1 w / 1 r

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Put Some Stank on It
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10.9.8…3.2.1
Wt HR Push ups
Pw Cleans 155/105
12/9 Row

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L2   HR Push up,  115/75
L3   Modified HR Push up,  75/45

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