Monday, November 17, 2014


Strength:
6 min EMOM
Even - 4 snatches (55-60%)
Odd - 30 seconds snatch pulls, max reps at same weight

OR

Endurance:
10 min EMOM
Even - 10 KB swings
Odd - 20 Double Unders

Metcon:
14.3
8 min AMRAP
10 deadlifts (135/95)
15 box jumps (24/20)
15 deadlifts (185/135)
15 box jumps
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts (315/205)
15 box jumps
35 deadlifts (365/225)
15 box jumps

SCORE is total reps
For standards and MASTER's RX'd http://games.crossfit.com/workouts/the-open

6 comments:

  1. Good Morning......I'm back! :-)

    I hope everyone is doing well and staying warm!

    Have a great day!

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  2. Who is this Kristi L woman?
    I'm a little disappointed with the fair weather 5:00am-ers. I thought we were the tough ones...

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  3. Great job 5am'ers and 545am'ers! It was pretty chilly this morning but we stuck it out and had a great workout!

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  4. Loved the WOD today!! And glad to get in a workout!!!

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  5. Great pic Nick!
    Had fun team wod with bootcampers tonight! Way to work guys!

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