Open 15.1

AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)

Mobility & Core Work

With remainder of class, 6 rounds:
30 Second Plank
20 Bird Dogs
1 Minute Mobility of Choice

4 Round Tuesday

4 Rounds for Time of:
400 Meter Run
10 Box Jumps (24/20)
10 Front Rack Lunges (75/55)

Rx+ (115/85)

First Monday of the Year

2 Rounds, 10 Minute AMRAP of:
10 Thrusters (75/55)
8 Pull-ups
15 Kettlebell Swings (50/35)
20 Sit-ups

*Every 2 minutes, 10 burpees – Workout begins with burpees
*Rest 2 minutes between rounds, pick up where you left off.
Rx+ (95/65)

Frannie

For Time:
50 Double Unders
21 Thrusters (75/55)
21 Pull-ups
50 Sit-ups
50 Double Unders
15 Thrusters
15 Pull-ups
30 Sit-ups
50 Double Unders
9 Thrusters
9 Pull-ups
20 Sit-ups
50 Double Unders

Rx+ (95/65) and replace pull-ups with 9/6/3 Bar or Ring Muscle-ups

Option 2 – WOD

8 Rounds for Time:
10 Burpees
20 Sit-ups
10 Box Jumps
10 Hang Kettlebell Snatch (5R+5L) (50/35)

Important Reminder

Please be sure to stay outside the gym until the previous class exits. This does not mean when they’re cleaning up. The entire previous class must exit before you enter- no exceptions. We have a limited capacity due to regulations. If all of our athletes don’t abide by this rule, we risk being shut down or fined.

CrossFit Total Tomorrow!!

We are testing back squats, strict press, and deadlifts tomorrow. Hydrate, eat well, and get ready to crush all the weights!
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