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Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
8 Deadbugs
:20 HS Hold
16 Walking Lung w/ Twist
Mobility
Weightlifting
A: Back Squat (Backsquat 6X2 + 5LBS 20X1)
B: Rear Leg Elevated Split Squat (3X8 @ 31X1 + 5-10lbs)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP
50 Double Unders
16 OH Walking Lunges [45/25]
Max T2B
Score = Total T2B
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#