Weighted Step-ups (5 Sets of 10 Reps )
5 reps on each leg
Bar is in front or back rack position

AMRAP in 8 Minutes:
400m Run (once)
with remaining time:
10 Goblet Squats (55/35)
25 Heavy Singles
AMRAP in 6 Minutes:
5 Power Cleans (135/95)
10 Step Ups w/ Dumbbells (5/leg)

Rest about 4 minutes between each AMRAP. The prescribed step ups are 20/16″ box and 30/20# dumbbells.
The first workout of the 2014 Open will be announced tonight!!  This will be our workout of the day tomorrow.  You can come in and do it during class, or you can go to Friday Night Lights at CrossFit Beaumont at 6:30 and compete against people from all of our sister gyms!  This is a great way to get to know people from the other gyms and to push yourself!  If you don’t want to do the workout at FNL, just go for the fun and to cheer on your other CFMC members!  Go check it out because next week, we’re hosting it!!


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