WOD Friday February 15th

The CrossFit Open is upon us! 

Begins February 21st.

Get Signed up!

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

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