Wednesday 11/25/2015

Battleground, Norwalk – Level 1

Our last class today will start at 6pm and we will not have class on Thursday. We will have an open gym schedule on Friday at 12:00pm and at 5:00pm.

Weightlifting

Deadlift (2×5 at 75% )

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
If you can’t do Muscle ups -record your time when you get to the muscle ups in the notes section.

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 9-foot target

30 cleans, 115 lb.

20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 10 lb. to 9-foot target

30 cleans, 65 lb.

20 muscle-ups

Endurance

Metcon (7 Rounds for time)

7x200m Run

:90 Between rounds

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