Friday, July 22, 2016

Congratulations to my friend, Will Powell, on winning his 3rd straight CrossFit Games Championship in the Master's Division. Job well done............
Arm/Leg Swings
250m Row
2 rounds of:
15 Ab-mat Sit-ups
20-50 DU/SU's
10 Deadlifts (empty bar)

MOD (18:00 CAP)
Deadlifts
5-5-5-5-5 T-N-G
Lower each rep on :05 countdown

WOD
Conditioning
PICK THE WOD THAT FITS YOUR FITNESS LEVEL
CrossFit Games Open 16.2 Master's 55+ Scaled
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Rx+ =
CrossFit Games Open 16.2 Scaled
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Rx++ =
CrossFit Games Open 16.2
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

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