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LAST FRIDAY OF THE 2017 CROSSFIT OPEN

Photo: CrossFit Massapequa athlete & proud new mom, Jaclyn M. getting it done as husband, CrossFit Massapequa athlete & proud new dad, Steve M. watches from afar.

STRENGTH/SKILL:

4 ROUNDS:

RUN 600 METERS OR ROW 750 METERS

- REST 2:00 EACH ROUND -

- THEN -

PUSH PRESS + JERK (5X2+1) - @ 75%

WOD:

"FLUSH WOD"

4 RFT INCLUDING REST:

16 ALTERNATING KB SNATCH (53/35)

8 STRICT PULL-UPS

*REST 1:00 EACH ROUND

** CASH OUT **

100 SIT-UPS

*EVERY 25 SIT-UPS, 30 SECOND PLANK HOLD