PLEASE NOTE THAT FRIDAY NIGHT IS CFGO WOD 25.3 AND THE LAST FOR THE CROSSFIT GAMES OPEN. IF YOU’VE GOT THE NIGHT FREE, COME DOWN, HAVE A DRINK AND CHEER THE CREW ON. WE WOULD LOVE TO SEE YOU ALL THERE 🙂
On the 0:00:
A) EMOM in 5mins:
Bent over barbell rows
5-4-3-2-1
On the 10:00:
B) As many rounds as possible in 15mins:
15 Dumbbell floor presses, 2 x 22.5kg (2 x 15kg)
30 Abmat sit-ups
60 Double unders
Rx’d++ = 30kg (22.5kg) DB’s/ GHD sit-ups
Rx’d+ = 25kg (17.5kg) DB’s/ GHD sit-ups
Masters 50yrs+/ Teens = 20kg (12.5kg) DB’s
Masters 60yrs+ = 17.5kg (10kg) DB’s/ single unders
Post loads (A), rounds, reps completed and options to comments.
