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4-13-2017

13
Apr

4-13-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

SKILL

SKILL SEGMENT – Coaching on a specific movement(s) pertaining to today’s WOD (No Measure)

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scale 1: and {Rx Master 55+)

45/35

75/55

100/75

AMRAP 120/90

Scale 2:

20 SNATCHES 35/25

20 SNATCHES 65/45

20 SNATCHES 90/55

AMRAP 100/65

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