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Daltons CrossFIt – Friday Night Lights

WOD: Metcon (AMRAP – Reps)

Endurance and Strength

2min Max Effort Box Jumps

Rest 2min

8min:

Establish 1RM Snatch

WOD: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

WOD: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

WOD: Metcon (AMRAP – Reps)

Crossfit Games 16.1 Performance

20-Minute AMRAP of:

25 Ft. OH Walking Lunges 65#/45#

8 Bar Facing Burpees

25 Ft. OH Walking Lunges 65#/45#

8 Pull Ups

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