2/12/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28

More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

1 rd in any order

15 cal row

12 sit ups

1 min Plank

30 DU

BUY IN

Every 90 seconds for 9 minutes

2 push jerk + 2 split jerk

Use 65-75% 1RM push jerk

*use a rack*

*if plate or bar is dropped from OH to floor 25 Burpee penalty*

SKILL

Locking arms into position OH

WOD

3 Rounds:
40 Wall balls 20/14
20 OH lunge steps 25/15
10 Pull ups

*if plate is dropped from OH to floor 25 Burpee penalty*

Comp Team: 

45 pound plate

3/1 MU = 10 PU

CASH OUT

3 x 8 BB row

*if plate or bar is dropped from OH to floor 25 Burpee penalty*

MOBILITY

Shoulder distraction

RESULTS