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CrossFit 1/27

26
Jan

CrossFit 1/27

Announcements!!!

If you haven’t received an email from “Wodify” yet with your log in info for the WOD tracking (and to put in your new payment info), email jake@okiecrossfit.com with “wodify” in the subject line.

Warm Up

Mobility – Hips

3 sets of:
8 ring rows
8 squat jumps
8 strict hanging knee raises or strict knees to elbow
8 lunge steps
20 sec crab bridge

WOD

AMRAP in 30 minutes Teams of 2

1000M Row
10 shoulder press
15 power snatches
20 Front squats

Health: 65/45
Athletic: 95/65
Performance: 135/95

When scoring Meters for last round. Every 100 Meters is 1 rep. Ask a coach for help.