29 January 2014

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Hey CFL/CFK…if you haven’t already registered for the CrossFit Games Open, be sure to do so before the first WOD is announced on 27 February.  You can register at games.crossfit.com.  The cost is only $20.  Be sure to select the appropriate team of either CrossFit Liberation or CrossFit Kingstowne depending on the location where you work out most each week.   Over the coming weeks leading up to the open, we will be revisiting some of the WODs from previous open seasons starting tomorrow with a throwback to WOD 13.1 from last season!  

 

Open WOD 13.1:

AMRAP:  17 Minutes

  • 40 Burpees
  • 30 snatches (75/45)
  • 30 burpees
  • 30 snatches (135/75)
  • 20 burpees
  • 30 snatches (165/100)
  • 10 burpees…
  • Then in remaining time complete as many snatches as possible (210/120)

 

CORE: 

 

20 Parallette Shoot Throughs