Monday 3/7/16

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Super proud of all you #ironwarriors completing 16.2. I’ll be posting the leaderboard tomorrow and announcing the inner-house winners. Everyone did great! Keep Smashing it!!!

Open Week 3 Day 1

BB WORK:
1) Snatch – 7×2 – AHAP
2A) 3x 3 BTN Push Press + 2 OHS – AHAP
2B) 3×3 Snatch High Pull w/2 sec pause at knees – AHAP

SKILL/STRENGTH:
1) 3X 60 sec. Hand stand holds
2) 3×20 Front Rack Lunges – AHAP

METCON A:
5 Rounds:
25 Calorie Row
10 Box Jumps (24/20)
7 Shoulder to Overhead (135/95)
5 Toes to Bar

METCON B:
3 min AMRAP x4:
10 KB Swings (70/44)
10 HR Push Ups
10 AB Calories (AB=Assault Bike)

Extra work for Games.CrossFit Open Athletes only:
7 min. AMRAP:
12 Deadlifts
9 Hang Power Cleans
6 Burpees
*Weights start at 165/95 and increase 20/10 each round.

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