09162015

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY ALINA AND SAIMA!!!
*Save the date…BEACH WOD 9/26!! More details to come!

Warm-up

(No Measure)

200m Run

AMRAP 5

10 Supermans

10 Hollow Rocks

10 Box Step Ups

10m Frankenstein Kicks

10m Spiderman Crawl

Squat & Shoulder Prep

Skill

(No Measure)

Rope Climbs

Challenge for athletes who can rope climb: how many times can you rope climbs 2 minutes?

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Metcon

Scaled Open 14.3 (AMRAP – Reps)

AMRAP 8

10 Deadlifts (95/65)

15 Box Jumps (24/20)

15 Deadlifts (135/95)

15 Box Jumps

20 Deadlifts (155/115)

15 Box Jumps

25 Deadlifts (185/135)

15 Box Jumps

30 Deadlifts (205/155)

15 Box Jumps

35 Deadlifts

15 Box Jumps

Mobility

(No Measure)

Strap Stretch

LAX Glutes including upper glutes

Foam Roll as needed