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Saturday March 16th - Week 4 of 5 CrossFit Open

8AM - Make-up for Open Workout or Strength as written below

Warm-Up

- Coaches Choice

A. Bench Press

-1 Rep @ RPE 8 (90-93%)

- Subtract 10% from above and perform 3 reps for 3 sets

B. Olympic Lifting - Tall Jerks 15 Min EMOM

 - EMOM perform 2 Tall Jerks - Choose weight to allow focus to be on speed and form

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2

15 Minute AMRAP

Partner 1: 

10 Hand Release Deadlifts (225/185) (Release grip when weight is returned to the floor - no bouncing allowed)

10 Box Jumps

Partner 2:

Maintains a KB Squat Hold (1.5/1pd) while partner 1 completes movements

Switch back and forth after each round during the AMRAP.

Cash Out:

-50 Goblet Lunges (Divided between the partners)

 



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