170208

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**Click Here to sign up for the CrossFit Open

Josh Kyser at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 x 30s. Arch Hold
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 lateral Lunge
1 Minute: Standing Straddle


5 minute AMRAP:
3-6-9-12…
WallBall
Russian KB Swing (Heavy-ish)


4 Min: Forearm Barbell Smash

Workout of the Day for Wednesday, February 8th, 2017:
12 min EMOM, alt:
3 Hang Power Clean, building
12 Box Jumps

5 Rounds (13 minute cap):
12 Burpees
9 Deadlift 155/105-lb
6 Hang Power Clean

Sweat Sessions Workout for Wednesday, February 8th, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Burpees
Ab-mat Sit-Up
Russian KB Swing
Rest

*5 seconds transition between stations