Most Recent Benchmark was DIANE on Oct 30,2018 (17 days ago)

Friday Nov 16,2018

Happy Birthday Rebekah E

11.4 CrossFit Open


Reps-Rx3
Warm-up
    2:00 Frog Stretch
2 Rounds
    5 Weighted Thoracic Extensions
    5 Toes 2 Rings
    5 PVC Overhead Squats
    (3 sec pause at bottom)  

Barbell Drills
    2 Rounds
    3 Snatch Grip Back Rack Strict Press
    3 Overhead Barbell Shrugs
    3 Overhead Squats

Strength
5 Rounds
2 Heaving Snatch Balances
   (pause at bottom)

WOD - 11.4
10:00 Amrap
60 Bar Over Burpees
      Rx2: 40 Burpees
      Rx3: 20 Burpees
30 Overhead Squats 120/90  
      Rx2: 75/55
      Rx3: 20 reps empty bar
10 Muscle-Ups
      Rx2: Ring Chin-ups
      Rx3: Jumping Bar Chin

0% 0%

Jeff R 4:25pm





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