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Join us as we say goodbye to another great coach here at Joint Strike, Becky Heyse.  Becky has been an amazing coach and friend to us all and we want to wish her the best on her next journey.  And what better way to say goodbye than to take a walk down Becky’s journey through the CrossFit Open!

 

WOD:

“A Walk Down CrossFit Open Memory Lane with Becky”

 

(Becky’s 1st Open WOD)

AMRAP 7 of:

Burpees to 6″ above max reach

 

5 Min Rest, then…

 

(Becky’s Heaviest Open WOD)

Complete as many reps as possible in 8 minutes of:

10 Deadlifts (135/95)

15 Box Jumps (24/20)

15 Deadlifts (185/135)

15 Box Jumps (24/20)

20 Deadlifts (225/155)

15 Box Jumps (24/20)

25 Deadlifts (275/185)

15 Box Jumps (24/20)

30 Deadlifts (315/205)

15 Box Jumps (24/20)

35 Deadlifts (365/225)

15 Box Jumps (24/20)

 

Scaling Options:

DL weight -> 95/65, 135/95, 185/115, 225/135, 275/155, and 315/185, respectively -> weight as needed, but move up each round

 

Box height -> 20/16 -> as needed

 

Cool Down:

Hang from pull up rig – 3 min of hang time

 

Calf Stretch on rig – 2 min per side

Give Becky a big hug!

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