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WARM-UP

3:00 cal ski/row/run

3X 

BOOTSTRAP SQUATS

10 IRON CROSS

10 UP/DOWN DOG 

10 CALF RAISES 

3 X

BUILDING INTENSITY

5 CAL ROW

20 RUSSIAN KBS

20 SINGLE /DOUBLES 

STRENGTH

15 MINUTES TO ESTABLISH 5 REP

STRENGTH

PUSH JERK FROM FLOOR REVIEW

SKILL

HANDSTAND PUSH UP REVIEW

FRONT SQUAT

5X3 WITH :03 PAUSE AT BOTTOM, BUILDING

For time

"Blackjack"

In teams of 2

800m buy in*

5x of

“2024 CROSSFIT OPEN 24.1”

WORKOUT

EMOM X 30 MINUTES

STRENGTH

STRICT PRESS