• Daniel LaPointe

Wednesday, March 21


:30 Seconds Active Spidermans Slow Air Squats Active Samson Air Squats Push-up to Down Dog Banded Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 chin-over-bar pull-ups 6 thrusters 65/45 lb 6 chin-over-bar pull-ups 9 thrusters 65/45 lb 9 chin-over-bar pull-ups 12 thrusters 65/45 lb 12 chin-over-bar pull-ups 15 thrusters 65/45 lb 15 chin-over-bar pull-ups 18 thrusters 65/45 lb 18 chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 jumping chin-over-bar pull-ups 6 thrusters 65/45 lb 6 jumping chin-over-bar pull-ups 9 thrusters 65/45 lb 9 jumping chin-over-bar pull-ups 12 thrusters 65/45 lb 12 jumping chin-over-bar pull-ups 15 thrusters 65/45 lb 15 jumping chin-over-bar pull-ups 18 thrusters 65/45 lb 18 jumping chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of: 3 thrusters 45/35 lb 3 jumping chin-over-bar pull-ups 6 thrusters 45/35 lb 6 jumping chin-over-bar pull-ups 9 thrusters 45/35 lb 9 jumping chin-over-bar pull-ups 12 thrusters 45/35 lb 12 jumping chin-over-bar pull-ups 15 thrusters 45/35 lb 15 jumping chin-over-bar pull-ups 18 thrusters 45/35 lb 18 jumping chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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