WOD – 130122 – “CrossFit Open WOD 11.2”

General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 5 Deadlift, up to 255 lbs (175 lbs)

5 Burpee Broad Jump after each set

WOD:

“CrossFit Open WOD 11.2”

15 min AMRAP of:

9 Deadlift (155/100)

12 Hand Release Pushup

15 Box Jump (24″/20″)

CF_Games-2013The 2013 CrossFit Open is just around the corner!  This is an online worldwide competition that you can do inside our gym so I would like to see everyone compete!  If you have any questions let me know or follow this link.

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