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02.28.2015

CrossFit Worthy – CrossFit

Warm-up

10 Gobs w/ band

10 HVY Swings

10 T2B

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 Tall Cleans/Pull Unders

3 Clean

3 Jerk

Metcon

To warm up for this piece you should take 10ish minutes to warm up your C+J to about 70-80%, this should be your first lift to make. Then take some time and warm up the movements in the AMRAP.

0:00: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

9:00: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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