15
Mar
Friday, March 16th
Notice: There will be no open gym Saturday (St. Patrick’s Day ☘)
Friday Morning Workout
For time:
75 Double Unders
60 Air Squats
45 Kettlebell Swings, 24/16 kbs
30 Toes to Bar
Rest 3 minutes, then repeat, backwards.
Friday Evening Workout
CrossFit Open Workout 18.4
Post all scores to the blog (rx/scaled) and submit your scores on the CrossFit Games website
15:42
75 DU’s
60 Air squats
45 kettlebell swings
30 knee raises
16:12
30 double unders
45 air squats
30 kb swings @ 16 kg
15 knee raises
17:53 rx’d
17:03
75 DU’s
60 Air Squats
45 KB Swings @12kg
15 T2B
15:12 rx, grippy!
20Du
60Airsquats
45 Kettlebell @16kg
15 T2B. Time: (first set 7:00 then rested 3 min and last set 16:42)
5 Rounds
5 Single arm strict press immediately followed by 5 push-press w/ 50# DB (each arm)
12 Bent over rows w/ 55# KB (each arm)
*Before, during, after accumulate 8 minutes in a plank
PM EWOD:
3200M
14:00? Windy and cold
Followed by one beer mile relay leg.
Deadlift Showdown with PGPG (18.4)
21 deadlifts @ 155 in 0:36
1000 HSPU Chicken-Outs in the remaining 8:24
18.4: 24 reps rx.
thanks to everyone for the hspu support!
87rx
149 scaled
66 rx
7:09scaled