Member Mayhem WOD #3

CrossFit Boro – CrossFit

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Warm-up (No Measure)

super front rack

banded bully

3 rounds

5 cals on assualt bike

5 cleans

5 S2OH

5 kipping swings

5-10 minutes to warm-up clean and jerk and T2B

A: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

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

95#/63# and hanging knee raises

Mobility

lateral seam smash

posterior shoulder smash

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