Fri. March 3, 2023

COME OUT TONIGHT TO THE FINAL FRIDAY NIGHT LIGHTS!!

WORKOUT OR WATCH, DRINK SOME WINE, BEER OR WATER, AND CHEER YOUR FELLOW FRIENDS/ CLASSMATES ON!!

IMPORTANT INFORMATION ABOUT FRIDAY NIGHT LIGHTS!

1. Anyone (signed up for the open or not) attending class on Friday EVENING must register for a heat via the google docs spreadsheet posted below.

2. Please arrive 15min prior to your heat time.

3. Warm Up will be posted on the BARBELL board. Please warm up on your own.

4. **Plan on judging the heat following your heat**

5. 6am, 9am and 12pm will be performing the Open workout but no sign up is needed.

HEAT SHEET:

https://docs.google.com/spreadsheets/d/1AqmIA8_46NF9qcSVQ2Mjz_NWfaRgYj4BqARjxtdZIPg/edit

RX:

Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb ♂ 95 lb, 135 lb, 185 lb, 225 lb

SCALED:

Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 6 snatches (weight 4) ♀ 45 lb, 65 lb, 75 lb, 85 lb ♂ 65 lb, 95 lb, 115 lb, 135 lb

For more info head to: games.CrossFit.com