Ballston CrossFit » Friday, February 16, 2018

Friday, February 16, 2018

Conditioning:

Open WOD: 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats 95/65, Scaled:65/45
10 chest-to-bar pull-ups, Scaled: Pull Ups

From 3:00-6:00

2 rounds of:
12 overhead squats 95/65, Scaled:65/45
12 chest-to-bar pull-ups, Scaled: Pull Ups

From 6:00-9:00

2 rounds of:
14 overhead squats 95/65, Scaled:65/45
14 chest-to-bar pull-ups, Scaled: Pull Ups

Scaled Masters 55+
*45/35
*Jumping Pull Ups

Follow the same pattern of reps increasing until you fail to complete both rounds

 

Post-WOD Finisher:

Every 3:00 for 15:00
Row 300 meters

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