Open Gym


CrossFit Sans Reproche – Open Gym

Come in and work on some trouble areas, make up a missed WOD, practice Oly lifting technique, have an “active” rest day, or just to hang out with some other really cool/fun people.

Metcon (Time)

Open Gym


12/30/2016


CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes

Weightlifting

Deadlift warmup for WOD.

Metcon

- Part 1: 5 min. cap.

- Part 2: 9 minute cap., including Part 1.

Part1: Metcon (Time)

For Time (5 min. cap.)

35 Burpee Box Jumps (24/20)

*scaled: step-ups allowed.

Then, with remaining time, find 1RM Deadlift.

Part2: Deadlift (1RM)

Metcon (Time)

For Time (9 min. cap.)

RX:

21-15-9

Assault Bike

Front Squat (135/95)

Pull-ups

Scaled:

21-15-9

Assault Bike

Front Squat (115/75)

KB Swings (53/35)

**dropping the KB, is a NO REP!

Metcon (10 Rounds for reps)

EMOM for 10 min.

- 15 situps

- AMRAP Dubs w/ remaining time

RX+: Unbroken

Scale: 10 Sit-ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups