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Friday, February 17, 2023

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Friday CrossFit 2023 Open Workout #1

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 hanging shrugs w/pause

WOD movements

-5 min prep-

WOD 23.1

Partner 1 completes WOD – Partner 2 Judges

3 min transition

Partner 2 completes WOD – Partner 1 Judges

Odd numbers: 2 athletes work while one judges

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