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Friday WOD 22-2-19

February 21st, 2019

Friday WOD 22-2-19

THE OPEN WORKOUT 19.1 WILL BE ANNOUNCED TODAY AT 12PM.

19.1 FRIDAY NIGHT UNDER LIGHTS WILL BE FROM 4PM TO 7PM

FITNESS
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (75/55)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (75/55)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (75/55)

OPEN & PERFORMANCE
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Gymnastic Conditioning
AMRAP 4:
10 Kettlebell Swings (53/35)
25′ Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
10 Kettlebell Swings (53/35)
25′ Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 – 20 GHD Sit-ups

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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