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18
Feb

160219 Friday’s WOD R.E.D. Friday

Friday_bitches

Remember Everyone Deployed – Please wear RED

The CrossFit Open starts in one week. Register today!!

Our CrossFit Open prep continues today with one of my favorite Open WODs

Open WOD 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

Cashout:   2 rounds of AMRAP in 5 minutes of

  • 10 x Lateral Burpees
  • 15 x Dead Lifts 185/135/95
  • 30 x DUs

rest 2 minutes between rounds

Scaling

For today’s Open Prep WOD, let us help choose the appropriate scaling option for you. We want you to get a lot of reps in here. On the Push Presses, you shouldn’t be struggling with the weight. That’s what the strength work is for. Today’s cue is Go! Go! Go!

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