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CrossFit – Sun, Feb 11

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Two sets of:

Single-Unders x 30 seconds

Bounding in place (bunny hops) x 15 seconds

Prone Plank Shoulder Taps x 30 seconds

Gymnastics

Grab a friend and, for fun (not time), complete:

30 Donkey Kick Burpees

Every minute, on the minute, for 12 minutes (4 sets):

Station 1 – 3 Wall walks

Station 2 – Double-Unders x 30-50 reps

Station 3 – Kettlebell Windmill x 2 reps per side

()

Metcon

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Men to age 54…100# thrusters

Masters men 55+ …65# thrusters and chin over Pull-ups

Woamen to age 54…65# thrusters

Masters womwn 55+ …45# thrusters and jumping chest to bar pull-ups

Choose a weight to get through at least 6 rounds (8 Minutes)

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