CrossFit WOD, March 4, 2019

Adele

Metcon
Adele (AMRAP – Reps)
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 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#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 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#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)
8 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#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.