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Announcements

2018 CrossFit Games Open is Live! Register Today to get signed up for a fun 2018 season at CrossFit Papio! Anyone, Including Bootcamp members can sign up for the Open!

Feb 22 – Mar 26th

1 Workout Each Week for a period of 5 Weeks. Workouts are announced at 7:00 PM on Thursday and Score must be submitted by 5:00 PM Monday.

Compete in the open and you can compare your scores internationally, nationally, regionally, state-wide, or just simply in our own gym at CFP with our 1st Annual Intramural Open Competition!

Click the link to learn more, and go to www.games.crossfit.com to register. (make sure you add CrossFit Papio as your Affiliate AND Team.

https://youtu.be/8fXO9cuQb7Q

CrossFit Papio – CrossFit

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Warm-up (No Measure)

12 minute PVC pipe and light DB warm up with OHS, Snatch balance drills, and DB progressions.

*8 minutes to warm up to 1st weight of snatch balance and ohs Complex. Also warm up DB weight for metcon during this time.

1 snatch balance + 2 overhead squats (1-1-1-1)

1:45 min clock

Overhead Squat (3-3-3-3)

1:45 min clock

Metcon (Time)

24 Alt. DB Snatches 50/35

24 DB Thrusters 50/35

24 DB Squat Cleans 50/35

24 Burpees Over DBs

*7 min cap

*scale reps to 18 of everything before scaling weight.

*rx+ 60/40lb

Warm-up (No Measure)

Cool Down

2x through stretching:

30s Single Leg Bow Pose each side

30s Bow Pose

30s Seal Stretch

90sbChild’s Pose

90s saddle

*9 min

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