Main – Beginners

Metcon (Time)

To be determined!

Main – CrossFit

Front Squat (3RM)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 18 minutes of:

15 Burpees

12 OHS 115lbs/75lbs

9 Chest to Bar Pullups

Main – CrossFit

(No Measure)

150 Mountain Climbers

30 Wall Ball

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#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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#
If you are unable to complete the RX version and signed up for the Open this is the scaled version you will complete.

Main – CrossFit

(No Measure)

Row 1000m

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 Minutes of:

15 KB Swings 53lbs/35lbs

25 Squats

35 Situps

Main – Beginners

(No Measure)

25 Burpees

25 airsquats

Deadlift (3×3 at 85% then 3x1at 90%)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP of:

9 deadlifts 135/105#

12 push-ups

15 box jumps/steps

Main – Kids

(No Measure)

Dot Drill

Wall-Ball

Metcon (Time)

4:00-6:00 Minutes

8 Wall Ball

16 Plate Jumps

Metcon (Time)

Game:

Powerball

Main – CrossFit

(No Measure)

2 Rds

20 KB Swings

50 Double Unders

***MYLAN MEMBERS***

Do Birthday Burpees for Sonny and Nina, while Nina’s Mario Brother Theme Music Plays. Whoever is coaching there make sure you play it.

Deadlift (5×2@80%)

Metcon (Time)

Complete 3 rounds for time of:

10 Push Press 135lbs/95lbs

15 Toes to Bar

50 Double Unders

Main – Kids

(No Measure)

Dot Drill

Wall-Ball

Metcon (Time)

4:00-6:00 Minutes

8 Wall Ball

16 Plate Jumps

Metcon (Time)

Game:

Powerball

Main – CrossFit

(No Measure)

Row 1000m

Split Jerk (5×1@85%)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Main – Beginners

Warm-up (No Measure)

2 rounds:

20 push ups

20 KB swings

20 sit-ups

Metcon (Time)

Conditioning (Time)

18-15-12-9-6-3

SDHP 75/55#

Shoulder Press 75/55#

Scale 55/35#

Metcon (AMRAP – Rounds and Reps)

Conditioning (AMRAP – Rounds and Reps)

Tabata airsquats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.