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
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 bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then:
5 rds:30 Jumping Jack
10 Alt Lunges
1 Wall Walk
BUY IN
EMOTM x 7 min
MAX UB - TTB or Knee to midline
MAX UB - TTB or Knee to midline
SKILL
Set a pace and keep it.
Set a pace and keep it.
WOD
"Annie"...burps!
*10 burpees after each FULL round*
SCALE DU TO SINGLE UNDERS BY TIME DOMAIN NOT REPS
(I.E - 50 du = 50 sec singles, don't count reps!)
comp team: V-Ups and 15 Burpees
CASH OUT
Row 500m x 4
AFAFP!
MOBILITYRow 500m x 4
AFAFP!
Everything
RESULTS
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