Fun Friday!
A) Met Con:
8:00 Clock!
(as many REPS as possible)
“CrossFit Open Workout 15.4”!
(see pic for WOD description)
RX: #185/125
Masters/Scaled:
8:00 AMRAP (as many ROUNDS as possible)!
10 Push Press #105/75 (#95/65) or DB HPC #35/25
10 Power Cleans or Hang Power Cleans (DB HPC #35/25)
Rest 5:00!
B) “All Out” Sled Pushes (8:00 Clock)
In groups of 3 to 4, complete as many 25M and or 50M Sled Pushes as possible in 8:00.
Men: #45×3-4 BP’s
Women: #45×2-3 BP’s
Rest 3:00!
C) Core Work (6:00)
30 Sec ON / 30 Sec Off (alternating EMOM): 3R each!
A) ME Hollow Rocks
(E: #5 plate) (Double Knee Hugs or Sit Ups)
B) 3 sec Superman HOLD (Plank Hold)