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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Subtle Bombs (Time)

100 Double Unders

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5 Rounds

5 Kettlebell Snatch/side 53/35

10 Kettlebell Swings

10 4′ Long Jump Burpees

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100 Double Unders

RX+ 70/53

Scale Double Unders by reps or 200 single unders

RELOADED 40/25# DB snatch, 1 arm swings, 5/side

Supplement

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

https://www.youtube.com/watch?v=NO0uFeeWxJ0

Weighted V-Up

https://www.youtube.com/watch?v=6yYagCoInrA

Suicide Planks

https://www.youtube.com/watch?v=c1x7Q-DXRM4

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Do this only if you plan on doing the CrossFit Games open and submitting scores to the official Games leaderboard. Read official rules at Games.crossfit.com