Friday, February 15, 2019
Tomorrow, Saturday, February 16, 2019 at 3pm, come out for our 2nd CrossFit Route 7 bowling night at Bowlero Centerville. Show your technique, bring a friend and lets have some fun. Family friendly. Gutter Ball burpee penalties are in effect!
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Open WOD 17.3
0:00-8:00
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes
Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
*No Judging todayP
1 Deadlift (ME
Post WOD Finisher:
EMOM 12:
2 Deadlift (ME)