CrossFit/QuickFit

CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

QuickFit: Hanging Knee Raise; 60 Russian KB Swings; 20 Bench Dips
Beginner: Hanging Knee Raise; 95/55; Perfect Push Ups
Intermediate: 30 Toes to Bar; 115/75; Ring Dips
Advanced: Rx

Sunday CrossFit WOD

Our Wednesday Pressing day is moved to Sunday this week due to the Labor Day holiday. This is the Sunday class WOD in case anyone wants to keep up with the program and perform during Open Gym.

Warmup

Accumulate 2:00 Hanging from Pull Up Bar

-then-

2 Rounds
10 Right Arm DB Press
10 Left Arm DB Press
20 Air Squats

Strength

Strict Press
2×10
then
3 Rep every 3:00 for 12 Minutes
As heavy as possible without cheating or losing form!

WOD

5 Rounds
7 Front Squats
11 Bar Facing Burpees
15 Sit Ups

Increase weight each round
FS Weights: 115/85lbs 135/95lbs 155/105lbs 175/115lbs 195/125lbs

The weight on the final bar should not exceed 85% of 1RM. Compare to 7/31/2017.

Competitor Extra

Row 2k x 2
Rest 3:00