Join us between 4:30 and 7:30 for open gym. You can do any workout you’d like, including making up a workout from the past week:
- Board bench press 10×1 (95%), complete 45 second plank after each round
- “Open 17.5” – Complete 10 rounds for time of 9 thrusters (95/65#), 35 double unders
- AMRAP in 12 minutes of: 10 deadlifts (275/185#), 25 push ups
- Complete 3 rounds for time of: 50 wallballs (20/14# to 10/9′), 5 rope climbs
- 10 minutes of bar muscle up practice followed by an ascending ladder by 3’s of dB snatches (50/35#), 1 bar muscle up
- Deadlift or Sumo Deadlift 1-1-1-1-1 then 1000m row
CFE Notes: Be sure to check the blog for Coach Kehl’s CrossFit Endurance workout that takes place tomorrow at 6:00 am!
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25 Burpee Buy-In
10min AMRAP
75 Double Unders
50 Air Squats
25 KB Swings (53/35)
25 Burpee Cash-Out
Notes: Time starts and you do 25 burpees. When you complete your 25 burpees, look at the clock and start your 10min AMRAP. At the end of the 10min, start the 2nd set of 25 burpees. Your score is your finish time and how many Rounds/Reps you completed.
Ex: clock starts at 0:00. Finish 25 burpees in 2:02 (add 10min). Work on the AMRAP for 10min (until 12:02). Do my next set of 25 burpees and record your end time.
Emma 15:44, 1+119 (2xsu)
Chris 14:20, 1+117 (1rd Rx then 2xsu)
Jenn 12:45, 2+44 Rx