CrossFit Open Kicks off NEXT Friday! We will do the Open workout in every class on Friday's and run Friday Night Lights with heat times in replace of the normal 5pm class. REGISTER TODAY! https://games.crossfit.com/
Every 2min for 5 sets:
Power Clean + 5 Push Press
Adding
15min AMRAP
8 toes-to-bars
10 (5ES) dumbbell hang clean and jerks (50/35)
14-cal. Row
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
