Schedule for Today:
8am-9am Group CrossFit WOD
9am-10am Group CrossFit WOD
10am-12noon CrossFit OPEN WOD 15.4
10am-12noon OPEN GYM
DYNAMIC WARM UP
Every 2 mins for 6 sets:
6 High Bar Back Squats @ 80% of 1RM
Teams of 2 Complete:
400M Run w/ Plate overhead (45#/25#) (everyone)
Then complete for time:
100 Overhead Walking Lunges (w/ Same plate)
100 Plate Burpees (jump on plate)
100 Russian Twist w/Plate
(20) 100M Runs w/ Plate
While one partner is working on the chipper, the other partner will complete 2 Rope climbs . Once rope climbs are complete, partners will switch
*25 min cap
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female scores will receive $2015.
For complete workout standards, video and scorecard click here.