Friday, March 2 Gym Open @ 6:15am

randy

Randy sets the tone!

PREPARATION:

  • Row 500m
  • 10 DB Squats with our required weight
  • 5 Bar-facing Burpees
  • perform a few Cleans of increasing weight

Met-=Con WOD:

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:

  • Dumbbell Squats
  • Bar-facing Burpees

and

Workout 18.2a
1-rep-max clean

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed
Masters 55+:
Men use 35-lb. dumbbells

STRENGTH:

Choose Day 3 or Day 4:

4-34

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About crossfitcphs

PE Teacher at Carleton Place High School
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