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CrossFit — February 10, 2021

February 9, 2021 0 Comments

2021.02.10

Warm-up
:30 jump rope practice
10 air squats
8 scap pulls
:30 jump rope practice
8 front squats
6 kip swings
:30 jump rope practice
6 wallball
4 pull up / ring rows
Front Squat (5 x 7)
increase weight across 5 sets

(if you need additional time to warm up your RMUs, take some time between sets warming up your kip, turn over, etc.)

AT HOME: 5 x 7 KB/DB goblet squats

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

AT HOME:
14:00 AMRAP
7 KB/DB devil press (single or double)
50 goblet squats
100 dubz