BoomBox Crossfit – CrossFit
Friday Night Lights
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Strength
2 Hang Cleans + 1 Split Jerk (EMOM 8:00 @ 65-70% of 1RM C&J)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:00
5 pull ups
10 hand-release push ups
15 ball slams
