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CrossFit – Sun, Aug 13

CrossFit One World – CrossFit

Overhead Squat (10 Min E2MOM
5 reps at 45% of 1RM
5 reps at 50% of 1RM
5 reps at 55% of 1RM
5 reps at 65% of 1RM
5 reps at 75% of 1RM

Record Last Set)

LVL 1 Mindblow (AMRAP – Rounds and Reps)

12 Min AMRAP
2-4-6-8-10-12-14-16-18-20-Ect
Thrusters 95/65 RX+ 115/85
Burpee Box Jumps Over 20/14

Rest 60 Sec

6 Min Time Cap
Ect-20-18-16-14-12-10-8-6-4-2
HSPU
Box Jump 20/14

Detail: First AMRAP climb the ladder until time expires
Then wherever you ended up finishing for example 9th (18TH Rep) Round. The 6 Min Time Cap WOD will begin the descent from the 9th(18th Rep) Round then 8th (16th Rep) and so on. Record Time Complete on result notes

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