CrossFit – Mon, Dec 23

CrossFit Timoro – CrossFit

Christmas Schedule

There will be no classes December 24th, 25th and 26th. Merry Christmas!

Last Day For Sweatshirt Order

Today is the last day to get your sweatshirt pre-order in. Remember all money is due at the time of pre-order. Venmo, Cash or Check. Thanks!

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
INTENDED STIMULUS

Make it to the cleans.

Advanced athletes finish one round.

Break toes-to-bars, wall-ball shots, and cleans into manageable sets to keep moving with small breaks.

Default to power cleans unless a squat clean is necessary to complete the lift.

Compare to Open Workouts 14.4 and 23.1, as well as CAP workout 231223.

CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb