Warm-up & Mobility: 15 Minutes
CrossFit Games Open WOD 16.1 / CFJC/CFC Intramural Games 16.1
20-min. AMRAP of:
- 25-ft. Lunge
- 8 Bar-facing Burpees
- 25-ft. Lunge
- 8 Pull-ups
For those that are registered officially for the CF Games, and those that are participating in our intramural games as an RX or Scaled Athlete:
- Rx’d and Teens 16-17: Overhead lunge 95 / 65 lb., chest-to-bar pull-ups
- Scaled: Front rack lunge 45 / 35 lb., jumping chin-over-bar pull-ups
- Masters 55+: Overhead lunge 65 / 45 lb., chin-over-bar pull-ups
- Scaled Masters 55+: Unweighted lunge, jumping chin-over-bar pull-ups
- Teens 14-15: Overhead lunge 65 / 45 lb., chin-over-bar pull-ups
- Scaled Teens: Front rack lunge 45 / 35 lb., jumping chin-over bar pull-ups
And for our Novice athletes: 10 Lunge steps (L+R=2, or box step ups to 24/20″), Ring Row**
**top of rings set to armpit crease feet must be directly under hanging rings. Every two steps or step ups=1 rep.
For detailed standards, please see the CrossFit Games site: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_1_sjdnheyw652bgdsnk.pdf
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