Tonight will be the first class of Olympic Lifting during the 430 and 530 classes. This will work like an open gym so you can drop in pretty much anytime. The scheduled work outs will take place during those hours and we need to give those classes priority for space around the rig.
CrossFit Kids at 10 am today.
WARM UP
Ride, Row or Run 2 Min 400 meter run
2 Rds 8 reps each
POF Squat
Plate Ground to OH
Plate OH Squat
Dynamic Stretch
STRENGTH
Pendlay Row
(6) 4
Reverse Hyper
(15) 3
WOD
Partner WOD
17 Min AMRAP
Partner 1 determines movement order and reps for each movement for 8 Min. UGOIGO
1 min rest
Partner 2 then determines movement order and reps for 8
Each movement has point value.
Score is total points
Each team must complete all of the following movements. If/when scaled point value is 1/2.
Wall Balls = 2
Med Ball Clean =2
V Sits = 2
5 Meter HS Walk = 6 Scale with Bear Crawl
Burpee Broad Jump = 4
HR Push Up = 2
TTB = 4 Scale with Roll Up
HS Push Up = 4 Scale Z Press
Muscle Up = 6 Scale 2 Ring Row 2 Ring Dips
Pull Up=2
ICING
Open Gym Tomorrow 830-11 am
Sled Push and Pull
