Main – CrossFit
Main WOD
1: 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#
2: CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
3: 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#
SWOD
S-A: Shoulder Press (S-A. Press 55%x5 65%x5 75%xAMRAP 55% 3xAMRAP90)
S-B: Metcon (Weight)
S-B.
EMOM 10 Minutes
Single Arm DB Press x 8/side
S-C: Metcon (Weight)
S-C.
3 sets:
Ring Pull-Ups x Max Reps; rest 60 seconds
DB Lateral Raises x 30 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds