WOD 1/19/18

— Normal Class Schedule —

CROSSFIT OPEN
— 34 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN

 

PreClass:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Knee-to-Wall, Worlds Greatest, 
WarmUp1

Class WarmUp

A1) Front Squat
@31x1 TEMPO
7 @60-65%
7 @65-70%
5 @70-75%
5 @75-80%

1min Rest
A2) 1min Max Reps Rope Climb,
Legless if possible (scale as needed)

2min Rest

B) “Filthy Fifty”
For time:

50 Box Jumps @24/20
50 Jumping PullUps
50 AKBS @50/35
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press, @45/35
50 Hip Extensions or Supermans
50 Wall Balls @20/14
50 Burpees
50 Double Unders