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02-20-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Metcon

Warm-up (No Measure)

15 min:

5 wall squats

5 OH squats

5 hollow swings

5 pull-ups (any way)

5 KB swings

5 seated pass throughs

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
*Record your score as intended but continue with the workout for 18 min.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon

Metcon (No Measure)

ROMWOD