JP CrossFit – WOD

Announcements

Here’s a link to the heats for evening Friday Night Lights. Try to also sign up to judge a heat if you can!

https://docs.google.com/spreadsheets/d/1EEme_usL-2BM15TTSz_OmEhQpkBVwZRxMFupG_SDdOQ/edit?usp=sharing

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups

F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb

CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb