18 Mar WOD- Saturday, March 19

Posted at 20:00h in WOD by

Week Four of the CrossFit Games Open!
Saturdays’ Schedule Feb 27-March 27th

    9am Lite N Tite
    9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time.
    11:30am Olympic Lifting

WOD: CrossFit Games Open 16.4

    Rx:
    13 min AMRAP
    55 Deadlifts 225/155
    55 Wall Balls 20# @ 10ft/ 14# @ 9ft
    55 Calorie Row
    55 HSPU

    Scaled:
    13 min AMRAP
    55 Deadlifts 135/95
    55 Wall Balls 20# @ 9ft/ 10# @ 9ft
    55 Calorie Row
    55 Hand Release Push-Ups

    See WOD details here.

9am Lite N Tite

    Partner Warm-up:
    5 min AMRAP
    5 Burpees
    10 Air Squats
    40 wheelbarrow walk
    *one person does the entire round, the other partner rests/holds legs*

    Turkish Get Up
    5×3 each arm

    WOD:
    5 cycles
    3 min on/1 min off
    15 Russian KBS (72/53)
    10 Over-unders
    5 C2B pull-ups

    *pick up where you left off.

11:30 am Clean Break Barbell Club– (Open to Unlimited Memberships)

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