CrossFit – Fri, Feb 17
Crossfit Cle – CrossFit
Friday Night Lights are here! We are running 30 minutes heats from 4:30pm on. Make sure sign up for your spot on Wodify! We are excited to see you all compete in the first Open workout of 2023!
Warm-up
2 rounds:
10 stroke pic drill
5 k-squat
10 pvc passthrough
10 scap pullup
10 squat and reach
10 banded crossover
1 minute banded lat stretch
MetCon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
50 Burpee February
So many ways to do a burpee!
Burpee Dumbbell Deadlift (Time)
2 rounds for time, rest 2 minutes between:
25 burpee dumbbell deadlift 50/35# dumbbell set
*Suggest keeping hands on dumbbells and hoping or stepping up between them to set for the deadlift.