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13.4

12
Sep

13.4

Announcements

OPEN HOUSE
Wednesday October 9th 7:00pm at Woodstock Garage

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

2. Warm Up (No Measure)

High Knees
Butt Kickers
Zombie Walk
Karaoke
Good Mornings
Pass Thurs
Arm Circles
Squats

Weightlifting

Clean and Jerk (1RM)

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cool down

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