Crossfit Open 16.4/17.4


Announcements

Fitness for Dumbbells by Coach Rob!
On 1.16 (Tuesday Evening) from 6:30-7:30 at Reebok Chicago (Wicker Park)
More details and purchase tickets HERE: https://fitnessfordumbbells.eventbrite.com

Get LIT 2.0 with Coach Ashley
A total body, boot camp style, class @Reebok Chicago
On 1/23 and 1/30 (both Tuesdays) @6:30pm

CrossFit Notorious – CrossFit Rx

Warm-up (No Measure)

“Happy Friday”

500 M Row

DWU: 30 sec in place followed by 2 burpees

Jumping Jacks

Mountain Climbers

Alt Cobra to Downward Dog

Zombie Kicks

Glute Bridges

5 min Running Clock-Foam Roll

Movement Prep: 2 rnds

10 Deadlift

10 Barbell S2OH

10 Plank to Push-Up

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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