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Daltons CrossFIt – Friday Night Lights

Split Jerk

Take 5min to Establish a 1RM from the Rack

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Metcon (AMRAP – Reps)

Scaled/Masters:

14-Minute AMRAP

60 Calorie Row

50 Toes-To-Bar

40 Wall Ball Shots 20/10 9ft target

30 Cleans 115/65

20 Ring Muscle Ups

Metcon (AMRAP – Reps)

Performance:

14-Minute AMRAP

60 Calorie Row

50 Knee to Elbow

40 Wall Ball Shots 14/8 9ft target

30 Cleans 95#/55#

20 Ring Dips

Metcon (AMRAP – Reps)

Fitness:

14-Minute AMRAP

60 Calorie Row

50 Knee Raises

40 Wall Ball Shots 10/6 9ft target

30 Cleans 75#/45#

20 Box Dips

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