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WOD January 18, 2019 (Friday)

Happy Birthday Coach Ron!

We will start a series of new benchmark workouts dedicated to each of our coaches. Each benchmark will debut on that coach’s birthday. Today we honor Coach Ron!

WOD: CrossFit Games Open 12.5 (7 Minute AMRAP)

  • 3 Thrusters, 100#/ 65#
  • 3 Chest-To-Bar Pull-ups
  • 6 Thrusters, 100#/ 65#
  • 6 Chest-To-Bar Pull-ups
  • 9 Thrusters, 100#/ 65#
  • 9 Chest-To-Bar Pull-ups
  • 12 Thrusters, 100#/ 65#
  • 12 Chest-To-Bar Pull-ups
  • 15 Thrusters, 100#/ 65#
  • 15 Chest-To-Bar Pull-ups
  • 18 Thrusters, 100#/ 65#
  • 18 Chest-To-Bar Pull-ups
  • 21 Thrusters, 100#/ 65#
  • 21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD: 15-12-9
HSPU
Deadlift 155/225
30 DU After Each Round

RX+
“Ron Rx”
15-12-9
Strict HSPU
Deadlift 175/245
30 DU After Each Round

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