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Hero meets Girl! Valentine’s Day WOD ‘Jack and Diane’

14
Feb

Hero meets Girl! Valentine’s Day WOD ‘Jack and Diane’

CrossFit Sona – CrossFit

Warm-up

Basic warm-up 2 (No Measure)

500 m row

then

3 rounds of:

10 KB Swings

10 Scap Push-ups

10 v-ups

then

ATS stretch 2min

PVC passes

Metcon

‘Hero meets Girl! Valentine’s Day WOD ‘Jack and Diane’ (AMRAP – Rounds and Reps)

Jack and Diane

20 MIN AMRAP

(Continue rotating through the following 4 exercises for as many rounds and reps as possible in 20 minutes)

RX:

21 KB Swing 60/45#

15 Box Jump 24/20”

9 Deadlift 225/195#

3 Handstand Push-up

S1:

21 KB Swing 50/35#

15 Box Jump 20/18”

9 Deadlift 195/145#

3 Handstand Push-up w/ Abmats for Scaling

S2:

21 KB Swing 45/30#

15 Box Jump 18/12”

9 Deadlift 145/95#

Handstand or Pike Hold :30

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