Friday night Lights


CrossFit Denham Springs – CrossFit

Friday Night Lights will going down again this Friday. If athletes are participating be here before 6:30pm so we can setup heats correctly.

Saturday Partner WOD at 9:00am. Bring your friends!

If you are wanting to do Open WOD 16.4 please be ready to get judged at 10:00am sharp. If this is not possible you can be judged on Monday.

Metcon (Weight)

5:00 EMOM

3 position Snatch + OHS

Start @ 30% 1RM

1:00 transition to:

Metcon (Weight)

5:00 EMOM

3 Position Clean + Push Jerk + Split Jerk Start at 30% 1RM

Metcon (Time)

3 RFT:

Run 400m

20 SDLHP (95/65#)

30 Air squats

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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