Friday, 3/18/2016

CrossFit Open Workout 16.4!

http://games.crossfit.com/workouts/the-open

We are hosting the CrossFit Advanced Kettlebell Trainer seminar and therefore will be CLOSED on Saturday, 3/19.

Rx’d:
AMRAP in 13 minutes:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#; 10’/9′)
55 Calorie Row
55 Handstand Push-Ups

Scaled:
AMRAP in 13 minutes:
55 Deadlifts (135#/95#)
55 Wall Balls (20#/10#; 9’/9′)
55 Calorie Row
55 Hand Release Push-Ups

Advertisements

  One thought on “Friday, 3/18/2016

  1. March 19, 2016 at 11:42 pm

    Did Monday WOD:

    WOD:
    2 Rounds:
    AMRAP in 5 minutes:
    8 Box Jump Overs
    4 Power Cleans
    Rest 1 minute

    Core/Accessory:

    4×15 V Sit-Ups

    3×8 Hip Extensions

    Results:

    4+4 / 4+5: 24″ box, 125# PC. Did core.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s