The CrossFit Open is upon us!
Begins February 21st.
Warm up: 2 Rounds: 10 Back extensions, 10 Sit ups
1. Every 3 minutes for 4 Sets:
100 Meter Row
20 Kettlebell Swings
2. Open Workout 16.1:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead walking lunge
8 Burpees
25-ft. Overhead walking lunge
8 Chest-to-bar pull-ups
RX Men(16-54) Overhead lunge 95 lb.
RX Women(16-54) Overhead lunge 65 lb.
Scaled Men(14-54) Front Rack lunge 45 lb. / Jumping Chin-over-bar Pull ups
Scaled Women(14-54) Front Rack lunge 35 lb. / Jumping Chin-over-bar Pull ups
Masters/Teen Men(14-15 / 55+) Overhead lunge 65 lb. / chin-over-bar pull ups
Masters/Teen Women(14-15 / 55+) Overhead lunge 45 lb. / chin-over-bar pull ups
Scaled Masters(55+) Unweighted lunges / Jumping Chin-over-bar Pull ups
CrossFit Havoc 