WOD
 | Fri, Jan 6 2023 |  |
| CrossFit Open 11.4 | Home WOD 20230106 |
CrossFit Open 11.4
(Reps, Rx+, Rx2, Rx3)
CROSSFIT OPEN 11.4
10 Min AMRAP
- 60 Bar Facing Burpees
- 30 Overhead Squats
- 10 Muscle Ups
Rx+ 120/90
Rx (Masters) 110/75
Rx2 (Scaled) 95/65, Jumping Muscle-Ups
Rx3 (Scaled Masters) 40 Burpees, 45/35, Jumping Chest-to-Bar
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| Matt | 67 Rx2 | 60 burpees | | Coach B | 104 Rx3 | 60 burpees | | Tricia | 87 Rx3 | 60 burpees | | Marcus | 86 Rx3 | 60 burpees | | Clarice | 86 | PVC / 60 burpees | | Dan | 65 | 60 burpees, 15# OHS |
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Home WOD 20230106
(Time)
Warmup: 2 rounds
10 torso twists /direction
20 unweighted good mornings
10 spiderman hip circles /direction /side
20 alternating plank twist and reaches
– Perform the plank reaches on the hands.
WOD: 3 rounds
- 100 Air Squats
(rest 3 mins between sets)
Stretch: 3 rounds
- 20 band Pullaparts
- 30 sec Wrist Extension stretch /arm
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