Friday 4-5-13

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Reebok CrossFit ONE IS open to the public today for 13.5, please come and join us! 

***This is IT everyone, the last workout of the Open for 2013, bring everything you’ve got, leave nothing in the tank!!!! ***

Warm Up

Game Day Prep

 SKILL

Judge a buddy

WOD

13.5

AMRAP in 4 Minutes:

15 Barbell Thrusters (100/65)
15 Pull-ups
If 90 reps (3 rounds) are completed in under
4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under
8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under
12 minutes, time extends to 16 minutes…etc.

After Bash

Recover/Cheer on a friend!

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(Scaling options will be available from your coach in class)

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Endurance

The endurance class will join the 2:00 class for the last workout of the Open!

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Travel WOD

If you can, find a local box and do 13.5!

If not:

Dumbbell Bear Complex:

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

(above constitutes one set, perform 7 sets unbroken, rest as needed, repeat 5 times)

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