February 22, 2017

JOEOPEN

Friday is quickly approaching and we will have Week One of the Friday Night Lights for the CrossFit Open.

As usual, we will have our designated heats and judges, loud music and prizes! Get ready to see what RXD is all about!

2/22/2017

(WOD)

A) FRONT SQUAT

2RM

B) FRONT SQUAT

2,2,2 90% of A

…Rest 3-4 Mins…

C) 15-12-9

DB HanG Squat Cleans (50/35)

No Push-up Burpees

C2B Pull-ups

(SUPPLEMENTAL)

A) TEN ROUNDS TO BUILD TO A HEAVY

Snatch + 2 OHS

B) 9-7-5

Bar Muscle Ups

OHS (155/105)

(BURN)

A) AMRAP 6 MINS

150M Run

8 Cal AD

200M Row

…Rest 2 Mins, then…

B) AMRAP 6 MINS

150M Run

35 Double Unders

15 Burpees

…Rest 2 Mins, then…

C) REPEAT PART “A”

 

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