cross151

Main – CrossFit

Metcon

Metcon (No Measure)

Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.4 to be judged during the day, so plan on coming to FAC at 5:30pm!

Warm-up

Metcon (Time)

1500m Row

Weightlifting

Bent Over Row (5×5 @ (135-165) (85-105))

Metcon

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

03/19/2015

3/20/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.4 to be […]
03/18/2015

3/19/15

Main – CrossFit Weightlifting Strict Press (1×5@75, 1×4@85, 4×3@90) aka Shoulder Press Metcon Metcon (Time) 4 Rounds 5 DL (225/135) 10 Pullups 15 KB Swings 53/35 […]
03/15/2015

3/16/15

Main – CrossFit Weightlifting Back Squat (5×5 @ 75%) Metcon (AMRAP – Reps) Tabata Back Squat 135/95 8 Rounds, 20 sec on 10 off Try to […]
03/12/2015

3/13/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.3 to be […]