Friday WOD{2/14/14}

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Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Dynamic ROM
-then-
5 rounds not for time of:
5 Squat Clean and Jerks with the Bar
5 Sit ups

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cash-Out

LAX Ball on Shoulders

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