GWM

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Featured Video – Dave Castro talks about the New Teen Division at the following link…http://games.crossfit.com/video/dave-castro-teen-division

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Trigger/Warm-up/Mobilise/Activate

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1) Clean Deadlift

5-5-5 (70% 1RM)

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NB – Perfect Form! Remain at set workload intensity!

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then…

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2) THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.4 (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 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120lbs / 55kg)

10 Muscle-ups

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WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (90lbs / 40kg)

10 Muscle-ups  

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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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then…

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3) Ring Dips

10-10-10

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* Use bands to deload if you cannot reach the rep range!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Noah Ohlson crossing the finish line on Midline March at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)