Wed. March 16th

 

CrossFit Open 16.4 this Friday night form 6PM-8PM reserve your spot on Wodify. There will be an Rx , Scaled and Level 1 WOD.

Today's WOD:

Dynamic Warm up

Movement Technique Review

MetCon WOD: 8 minute AMRAP of:

20 calorie row
20 squats

2 Minute rest after completing the 8 minutes, then

8 minute AMRAP of:

15 toes-to-bar
15 burpees

2 Minute rest after completing the 8 minutes, then

8 minute AMRAP of:

10 ring dips
10 pull-ups

Your score is TOTAL REPS for ALL THREE.

In the comments, note which order you did the 3 AMRAPs in. You may also want to put in your scores for the three different AMRAPs so you can compare your score in the future.

-Static Stretching / Foam Roll

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.