Friday 2/19/16 - "12.3"

February 19, 2016

NOTE: NO OPEN GYM OR 4PM CLASS TODAY (Friday 2/19). 

 

MAIN WOD
M-1: Run, Row, or Airdyne 5:00
4 Sets @ Easy Pace
5 Box Jumps or Step-Ups
5 Push Press, 45#/35#
5 Toes-to-Bar

M-2: EMOM 9:00 alternating:
a) 8 Box Jumps or Step-Ups
b) 6 Push Press, begin at 95#/55#, add 10# each set
c) 4 Toes-to-Bar

M-3: 2 Sets:
:10 Sprint on Rower or Airdyne
Rest until heart rate returns to normal.

M-4: CrossFit Games Open Workout 12.3
18:00 AMRAP
15 Box Jumps 24"/20"
12 Push Press 115#/75#
9 Toes-to-Bar

 

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