Friday, March 15, 2019 - Train8nine
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Friday, March 15, 2019

Friday Night Fights Schedule

Friday we will run OPEN GYM from 4:15 to 6.  Friday Night Fights begins at 6:15 pm!

Any athlete redoing the Open workout on Monday evening may do so at 7:15 pm.


                                    

Fitness

    CrossFit

LIFT 8N

3 x 12 DB Lateral Raise

3 x 15 DB Rear Delt Flys

6 x 2 @ 80% Jerk

3 x 15 DB Rear Delt Flys

METCON

With a pair of moderate to light DBs

30 DB Front Squat
30 DB Thrusters
30 Push-ups on DBs
30 DB Plank Rows (each arm)
30 DB Devil Press

 

 

OPEN 19.4

3 rounds of:

10 snatches 95/65
12 bar-facing burpees

Then, rest 3 minutes

3 rounds of:

10 bar muscle-ups
12 bar-facing burpees


Scaled: 65/45 – Chin-over-bar Pull-ups

FINISHER

5 minutes of slow bike, row, walk

 

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