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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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50 Central St - Norwood, MA 02062
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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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