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Workouts

Friday 03/23/2018

By Rob | In Workouts | on March 22, 2018

CrossFit West Houston WOD

Reminder: Tonight is the final Friday Night Lights for this years Intramural Open.  Wear your team shirts and come join us for some food and watching the final people complete 18.5!

Warm Up:
100m run
15 jumping jacks
100m run
20 mountain climbers
100m run
5 burpees
then,
3 Rounds
squat + thoracic stretch x 5 R/L

rock backs x5 R/L

:10-:20 Chin up hang // ring row hold
5 KB Swing into 5 goblet squats into 5 thrusters

 

OPEN 18.5
11.6/12.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.

 

Scaled: (Ages 16-54) Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Masters 55+: Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+: Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

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