WM

Featured Article – “Unexpected Heights” http://games.crossfit.com/article/unexpected-heights

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Trigger/Warm-up/Mobilise/Activate

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WOD

1) 1 & 1/4 Front Squat 3-3-3-3-3 (85% of your 1 RM Clean)

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then…

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2) THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.2 (http://games.crossfit.com/workouts/the-open/2011)

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (24″)

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WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (100lbs / 45kg)

12 Push-ups

15 Box jumps (20″)

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Score = Total Reps (Record this Benchmark WOD Score!)

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Compare your results to those of 2011 at (http://games2011.crossfit.com/content/scoreboard.html)

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Cool-down/Trigger Ball/Foam Roll/Stretch