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Monday March 12


Open Workout 18.3

Week 3 of the Open is almost in the books!

If you still need to perform the workout or are looking for one more shot at it on Monday, please email Dennis@crossfitgardencity.com and we’ll plan accordingly.

Don’t forget to submit your scores by 8pm tonight at games.crossfit.com or through the CrossFit Games app.

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Workout of the Day

Warmup

Dynamic Stretch

+

10 Burpees
20 Calorie Row
10 Burpees

+

Back Squat
2-3 sets of 6-8 reps*

* Build to starting weight for Part 1

Part 1

Back Squat
10-10-5-5-3-3-1-1

Loading Guidelines: 
Sets 1-2: 10 reps @ 60-65%
Sets 3-4: 5 reps @ 70-75%
Sets 5-6: 3 reps @ 80-85%
Sets 7-8: 1 rep @ 90-95%

Rest 2-3 minutes b/w sets

Part 2

For time: 
50 Burpees
50 Calorie Row
50 Burpees

Post results to SugarWOD. 

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