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CrozzFit XT weight lifting icon

2/6/19

CrossFit XT – CrossFit


Warm-up

Bench Warm Up (No Measure)


Jog down and back
high knees down and back
butt kicks down and back
bear crawl down and jog back

2X
15 (red) band pull apart
15 Ring Rows
10 close grip push ups

*STRETCHES*
2x thru

10 beat swings
10 wall balls

Strength

Bench Press (3×8)


72.5%x8
77.5%x6
82.5%x4+
Warmup
Barx12
50%x8
60%x6

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)


14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Posted on February 5, 2019