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22
02
2018

WOD 2.23.18

By admin 0

Upcoming Events

The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

Join us here!!

Workout of the Day 2.23.18

Skill / Strength

Movement Standards and Review

Toe 2 Bar

Hang Clean and Should 2 Overhead

MetCon / Work

Level 3

CF Open 18.1 (Rx’d)

20min AMRAP

8- Toe 2 Bar

5- DB Hang Clean + Shoulder 2 Over Head Each Arm

14/12 Cal- Row

Level 2

CF Open 18.1 (Scaled)

20min AMRAP

8- Hanging Knee Raise

5- DB Hang Clean + Shoulder 2 Over Head Each Arm #35/20

14/12 Cal- Row

Level 1

CF Open 18.1 (Masters 60+)

20min AMRAP

8- AbMat Sit-ups

5- DB Hang Clean + Shoulder 2 Over Head Each Arm #10/#20

14/12 Cal- Row

Super Team Rules

OK here is what you have been waiting for… Super Team rules….
2-4 ppl on your team…
1 person works at a time,
You must switch EMOM,
You only get 1 set of equipment
You must choose to all do the same level of work.
With Mixed Teams…
Everyone must Row 14cals…
You can have 2 DB weights 1 Female / 1 Male.

author: admin

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