Take 20 Minutes to determine a 1 Rep Max Effort in the following
Bumping bar off the chest, uneven lockouts and any flexion in the knees before during and after the lift are all failed lifts.
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
When time on the clock reaches 15 minutes perform the following
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
Rest 5 mins, then
Complete as many rounds in 7 minutes of:
7 Wall Balls 20/14
7 Box Jumps 24/20
If you recall the final segment is the same as the first workout you did at CrossFit I35. A few of you did baseline for your first workout with us. Today is a great day to check how far you’ve come.
Next week is a well deserved doload week. Next macrocycle begins on December 12th and will last 11 weeks ending with the first workout of the 2017 CrossFit Games Open on February 23, 2017. We will be ready!