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WARM-UP

AMRAP X 4 MINUTES

WARM-UP

2 MINUTES BLOOD FLOW CARDIO OF CHOICE 

AEROBIC CAPACITY

30 MINUTES ZONE 2 BIKE/SKI/ROW

WARM-UP

EMOM X 8 MINUTES(:40 ON / :20 OFF)

WARM-UP

AMRAP X 4:00 MINUTES

*GREAT JOB COMPLETING THE 2023 CROSSFIT OPEN! THIS WEEK WE WILL BE A  DE-LOAD WEEK.  MEANING IF YOU PARTICIPATED AND COMPLETED THE 2023 OPEN, YOUR  INTENSITY LEVELS ARE NO MORE THAN 65-70% THIS WEEK.

*GREAT JOB COMPLETING THE 2023 CROSSFIT OPEN! THIS WEEK WE WILL BE A  DE-LOAD WEEK.  MEANING IF YOU PARTICIPATED AND COMPLETED THE 2023 OPEN, YOUR  INTENSITY LEVELS ARE NO MORE THAN 65-70% THIS WEEK.

WARM-UP 

30 MINUTES CARDIO CHOICE (Zone 2)

ACTIVE RECOVERY - PERSONAL CARE 

AEROBIC CAPACITY

30:00 ( ZONE 2)  ROW,RIDE,SKI,RUN