Tonight our last WOD is at 330pm and last Basics is at 430pm!
At 530pm we will be going up to South SinCity CrossFit to complete 15.2 and there will be some paleo bbq for all our members to enjoy as well!
Work Out of the Day
Overhead Squat 3-3-3-3-3
then,
“CrossFit Open 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65lb
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95/65lb
12 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
“Scaled 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65/45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65/45 lb.)
8 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post loads and reps to beyond the whiteboard and games.crossfit.com
Basics
800m run for time
then,
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead walking lunges, 20/14lbs
10 jumping chest to bar pullups
From 3:00-6:00
2 rounds of:
12 overhead walking lunges, 20/14lbs
12 jumping chest to bar pullups
Etc., following same pattern until you fail to complete both rounds.