Friday, 3.18.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon

Friday Night Lights– athlete Briefing at 5:45pm, Heats will begin at 6:00pm and run every 20-25 minutes as previous heat finishes. (Please check the FNL Facebook event page to find your heat)

FNL Facebook Event Page

Warm up:

200m Run

3 Rounds of Cindy

-5 Pull up

-10 Push up

-15 Air Squat

Posterior chain/Hip/Shoulder Mobility

Strength: 

5×5 Bench Press – Start around 55% and work up to heavy as possible

Workout 16.4
13-min. AMRAP:
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups (sx HRPU)

For official CrossFit Open Workout 16.4, RX, Scaled, Masters and Masters Scaled visit games.crossfit.com The official standards video can always been seen through this link.