February 6, 2016

The Open

We are about three weeks away from the CrossFit Open and team CrossFit Vero Beach has over 40 registered athletes!

Don’t miss out! We would love to have you participate, as both scaled and Rx options will be available for each event. Workouts will be performed on Friday afternoons at 5 PM and on Saturdays at all classes.

sean L DB bench

Workout of the Day
:05 (heats of 10)
For time:
21-15-9 reps of –
Overhead squat Rx+ 135/95; Rx 105/75; Masters 55+ 95/55 (scale = front squats)
Calories – Air Bike
10 min time cap

rest 12 minutes 

Three rounds for time of:
500 m Row
10/6 Bar muscle-ups / scale 10 chest-to-bar pull-ups
10 min time cap

Post your scores to the Whiteboard.


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