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Open Workout 12.3…February 11, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 jumping jacks

:10 hang

10 good mornings

10 beat swings

200m run

50 jumping jacks

5 quad stretch toe touch/leg

5 slow and lows

10 pike push-up with leg kick

5 berzerker lunges

10 cossack squats

200m run

Back Rack Lunge (1 x 5/leg @ 75%)

Back Rack Lunge (1 x 3/leg @ 85%)

Back Rack Lunge (1 x 1+/leg @ 95%)

Log both weight lifted and how many reps you got!

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

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