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CrossFit Games Open 1 ...

CrossFit Games Open 16.4

CrossFit Games Open 1 ...

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Workout

The Cell Gym 3.18.16

Warm-up

500m row
20m elbow to ankle
20m inchworm
20m reverse lunges
20m bear crawl
15 kb swings
15 kb deadlifts
10 pvc pullovers
5 pullups
30 sec handstand hold or plate hold

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#

CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball
Boys 16-17 - 185# Deadlift + 20# Wall-Ball
Girls 14-15 - 95# Deadlift + 10# Wall-Ball
Girls 16-17 - 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups

Boys 14-15 - 95# Deadlift + 14# Wall-Ball
Boys 16-17 - 135# Deadlift + 14# Wall-Ball
Girls 14-15 - 65# Deadlift + 10# Wall-Ball
Girls 16-17 - 95# Deadlift + 10# Wall-Ball

Whiteboard:

Friday, March 18, 2016

Male Clients