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January 7, 2019


WELCOME, ATHLETES! To our "Countdown to the Open!" Over the course of the next 7 Monday's, we will be giving you a taste test of the flow, beauty, and challenge of the Open WOD's! This will help you guys feel prepared and comfortable for the newest events, which will be announced Feb. 21-March 21.

"What is the Open, exaclty?"

it is THE community event of the CrossFit Games season!

Visit HERE to find out more!

Strength: Back Squat

Conditioning:

"17.5"

10 Rounds

9 Thrusters (95/65)

35 Double unders


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059