Panther City: (682) 233-3109 • West 7th: (469) 850-4149

CrossFit 1.8.16

7
Jan

CrossFit 1.8.16

Announcements

Please RSVP for our 2nd Anniversary Party by the 10th to “reid@crossfitpanthercity.com” w/ number planning to attend and bowl! We will be providing the lanes and pizza!

CFPC – CrossFit

Warm-up

(No Measure)

Row for 5 minutes;

:50 sec easy pace

:10 sec Sprint

Then;

4 Rounds:

10 Kettlebell swings

10 Sit-ups

3 Snatch singles (1-1-1)

Spend 8 min warming up Clean and jerk to a MODERATE weight

Spend 6 min to practice and prepare toes to bar. Perform in singles if necessary.

Metcon

15 min running clock:

9 min AMRAP (15.1 or 15.1 Scaled)

Followed IMMEDIATELY by 15.1A

6 min to find 1RM Clean and Jerk

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
-OR-

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#
-AND-

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk