• Daniel LaPointe

Monday, March 5


:30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Metcon (AMRAP - Rounds and Reps)

“Plan B” AMRAP 12: 15/12 Calorie Row 30 Air Squats 15/12 Calorie Row 15 Dumbbell Push Press (40’s/30’s)

OR

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 20/10 lb Bar-facing burpees (jump over empty barbell, stepping burpees allowed) -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap


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