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Saturday, Feb 28, 2015 7:00 pm

wod 3-1-15


You have one final day to sign up for the first ever MACF Winter Blues In-House Contest!!!

Go here for complete details: 2015 MACF Winter Blues In-House Contest


open wod 15.1

amrap x 9 minutes
15 hanging leg raises
10 deadlifts
5 ground to overhead (snatch or clean & jerk)

15.1a
6 minute cap
find a 1rm clean & jerk

*in this workout, you will have 9 minutes to complete as many rounds and reps as possible. Immediately following the 9 minutes (the clock will not stop), you will have 6 additional minutes to post the heaviest single clean & jerk possible.

see wod demonstration here:  http://games.crossfit.com/workouts/the-open

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