Wednesday, 6 February 2019

Please ensure you sign up for the Crossfit Open Social on Go team up to be involved in the weekly social 

Warm up 
Deadlift 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded deadlifts 
10 banded glute bridge 
3 @ 70% 
3 @ 80%
3+ @ 90% 
Build on last weeks ring dips 
17 min AMRAP 
40 burpees 
30 snatch 
30 Burpees
30 snatch 
20 burpee 
30 snatch 
10 burpees 
Amrap snatch 

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