ANNOUNCEMENTS
Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
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
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
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:
3 rds:5 push ups
7 air squats
9 mb clean
BUY IN
50 burpee box jumps for time 24/20"
50 burpee box jumps for time 24/20"
SKILL
Kipping the Ring Dip
Kipping the Ring Dip
WOD
"Nate"
20 minute AMRAP
2 Ring Dips
4 Pike Press
8 KBS 53/35
CompTeam:
2 Muscle-ups
4 Handstand Push-ups
70/53 Kettlebell swings
CASH OUT
N/A
MOBILITYN/A
Everything
RESULTS
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