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January 25, 2014

WOD

“CrossFit Open 13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45lbs
30 Burpees
30 Snatch 135/75lbs
20 Burpees
30 Snatch 165/100lbs
10 burpees
Snatch 210/120lbs, as many reps as possible

Do burpees over the bar if you want to simulate the standards for the Open.   If you are scaling this workout talk to your coach about what weight scheme you should use.

Off Ramp WOD

For Time with 17 Minute Time Cap

30 Burpees
10 Snatch
20 Burpees
10 Snatch
10 Burpees
10 Snatch

Use the same weight for all of the Snatches! Use a weight that takes effort but is well below your PR.

 

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