130228 ~ Games Open 11.4

130228 ~ Games Open 11.4

Well....atleast it isn't 7 min of Burpees!  Open....here we come!!

Strength:

Back Squat

1 x 5 @ 80% 1 x 3 @ 85%
1 x 2 @ 90%
2 x 1 @ 95%

Conditioning:

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar Facing Burpes

30 Overhead Squat (120/90#)

10 Muscle Ups

Immediately following the 10 minutes . . .

For max reps/calories:

3 min ME Calorie Row

2 min T2B

1 min KBS (50/35#)

GO!!!

 

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