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Open Workout 14.5/16.5…January 21, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 quad stretch toe touch

10 beat swings

50 jumping jacks

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 jumping jacks

20 banded pull-aparts in front

20 banded pull-aparts behind neck

Bench Press (1×1)

Find that 1RM!!! MUST HAVE A SPOTTER WHEN ATTEMPTING

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
22 MINUTE CAP

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