Open Gym: 9AM to 12PM
Workout #1:
4 Rounds
12/9 Cal Row
30 DB Power Snatch
12/9 Cal Row
30 Reps of Lunges*
*Reps of Lunges (1=1)
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges
Rx’d:
35#/20# Single DB
Rx’d+:
Cal Bike
50#/35# Single DB
Workout #2:
AMRAP 20min
5 Strict Press
200′ Farmers Carry
30 AbMat Sit-ups
Rx’d:
75#/55# Barbell
53#/35# (2x) KBs
Rx’d+:
95#/65# Barbell
70#/53# (2x) KBs
15 GHD or Weighted Sit-up, 50#/35#
Bonus:
From CrossFit.com
“Andi”
For time:
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats
Scaled:
45#/35#
Rx’d:
65#/45#
**Do not bail 45#/35# bar on to ground**
**Do not bail the 65# bar (45# w/two tens), said action will pop the rigs from the bumper plates**