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Swamp City WOD – Fri, Mar 15

Swamp City Fitness – Swamp City WOD

Workout Option 1

Open 24.3 (No Measure)

This is the placeholder for CrossFit Open workout 24.3.

CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here .

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 PVC Pass Throughs

10 PVC Around the Worlds

-into-

3 sets:

10 Kip Swings

5 Ring Rows

5 Hang Muscle Clean + Shoulder Press (empty bar)

5 Up Downs

2. Workout Prep

2 sets:

3 Pull Ups

3 Hang Clean and Jerks (Build in weight)

2 Bar Facing Burpees

Workout Option 2

Wade (2 Rounds for time)

Freedom (RX’d)

21-15-9

Pull-ups

15-12-9

Bar Facing Burpees

-Rest 5:00-

21-15-9

Hang Clean and Jerks (95/65)

15-12-9

Bar Facing Burpees

(KG conv: 43/29)

Independence

15-12-9

Pull-Ups

Bar Facing Burpees

-Rest 5:00-

21-15-9

Hang Clean and Jerk (75/55)

15-12-9

Bar Facing Burpees

(KG conv: 34/25)

Liberty

21-15-9

Ring Pull-ups

15-12-9

Up Downs

-Rest 5:00-

21-15-9

Dumbbell Hang Clean and Jerk (light)

15-12-9

Up Downs

Target time each set: 4-6 minutes

Time cap each set: 8 minutes

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

12 Ring Y Raise @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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