Public Whiteboard

Components

5RM Back Squat

CrossFit Games Open 15.4

Metcon

Settings

WOD

FRIDAY 11.25.16

Friday 11.25.16 Schedule:
8:00am: WOD
9:00am-11:00am: Open Gym
* all other classes cancelled.
Saturday 11.26.16 classes reguarly scheduled.
8:00am: WOD
9:00am: On- Ramp
10:00am- 12:00pm: Open Gym

WU:

500M Row
3 Min Foam Roll
Hip,Ankle Mob
Coaches Choice

1: 5RM Back Squat (Build to a heavy 1X5)

MC: CrossFit Games Open 15.4 (AMRAP - Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

EC1: Metcon (Time)

EXTRA CREDIT #1
3 Rounds For Time:
75 Double-Unders
25 Hang Squat Cleans 115/75lbs
5 Rope Climbs
Rest 3:00

Whiteboard:

Friday, November 25, 2016