Friday, March 10, 2017

Open Workout 17.3

WOD

Bar Work
A) EMOM x 10 - Clean High Pull + Hang Clean + 2 Front Squats
__________________________________________________________

Body-Weight-Only
21-15-9 / 15 cap
Hand Release Burpees
Row for Calories

Foundations 
5 Rounds / 20 cap
Run 200m
AMRAP Unbroken WBS, 20/14/10

Conditioning 
"CrossFit Open Workout 17.3"

Competition 
For time  / 18 cap
40/30 Cals Bike
50 Fat Bar Power Cleans, 95/65 | 75/55
60  Burpee Box Jumps, 24/20


*Kicker
Rest exactly 1 minute
-then
For time - Run 800m

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