• +662 801 6763
  • Mon - Fri 5:30 am - 7:30 pm
Blog Friday, 3.9.2018

Blog

Friday, 3.9.2018

  • by rbwrv
  • March 9, 2018

Friday, 3.18.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon

NO AFTERNOON CLASSES  (Friday Night Lights)

OPEN GYM 4:00pm-5:00pm

Warm up:

3 Rounds

200m Row

5 Ring Row

5 Ring Dip

10 PVC Pass Thru

10 Overhead Squat (PVC)

Mobility:

Shoulders

Hips

Ankles

WOD:

OPEN WOD 18.3

For time with 14 minute cap

2 Rounds

100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups

 

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

0Comments

Leave a Comment

Your email address will not be published. Required fields are marked *