CrossFit Kivnon 180223
Friday night lights tonight!! Box opens at 3. First heats at 4pm!! Normal classes prior to 3! Come cheer on your fellow crossfitters!!!
Open workout 18.1
Complete as many rounds as possible in 20 minutes of: •8 toes-to-bars •10 dumbbell hang clean and jerks •14 / 12-cal. row Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell Women use 35-lb. dumbbell NOT REGISTERED FOR THE OPEN RX IS 45/25# Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell Masters Rx 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell
This workout begins with the athlete standing on the oor under the pull-up bar. After the call of “3, 2, 1... go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round. The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.
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