Monday 2/29

28
Feb

Monday 2/29

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

You will have the Option to do or Redo Open Workout 16.1 today! Id like anyone who did not perform the Open workout Friday to do it today, no skimping out on all the fun! If you are registered for the Open, don’t forget – all scores *need* to be submitted by 8pm tonight!

Weightlifting

Paused Front Squat (5×3- LIGHT WEIGHT 3 sec pause)

Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 20:

3 Calorie Row, 3 Hand-Release Pushups, 3 Dumbbell Snatches (50/35)

6 Calorie Row, 3 Hand-Release Pushups, 6 Dumbbell Snatches (50/35)

9 Calorie Row, 3 Hand-Release Pushups, 9 Dumbbell Snatches (50/35)
Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.

The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

EXTRA CREDIT

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep