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  • Writer's pictureCoach Rob

WOD for Friday 230217

OPEN 23.1 (repeat of 14.4)

Rx

14 minute AMRAP

60 Calorie Row

50 Toes-to-Bar

40 Wall Ball Shots 20/14

30 Power Cleans 135/95

20 Muscle-Ups


Scaled

14 minute AMRAP

60 Calorie Row

50 Hanging Knee Raises

40 Wall Ball Shots 14/10

30 Power Cleans 95/65

20 Pull-Ups


Scaled Foundations

14 minute AMRAP

60 Strokes on Rower

50 Sit-ups

40 Wall Ball Shots 10/6

30 Power Cleans 45/35

20 Push-Ups


Come have Fun! You don't have to be signed up for the Open to participate in the workouts. We encourage it, but it is not mandatory. The only thing is you, here, with a smile, ready to get after the workout! btw - you can still sign up for the Open games.crossfit.com



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