ANNOUNCEMENTS
Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
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
2/6/2016 CrossFit API's Annual Winter War 2016
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
3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank
BUY IN
Every 45 seconds for 6 minutes:
3 snatches 75/45
build every other rd if possible
3 snatches 75/45
build every other rd if possible
SKILL
Hold that hook grip
WOD
For time:
10 box jumps 24/20
20 sit ups
15 box jumps
15 V-Ups
25 box jumps
10 TTB
30 Box jumps
comp team - 30" bj
10 box jumps 24/20
20 sit ups
15 box jumps
15 V-Ups
25 box jumps
10 TTB
30 Box jumps
comp team - 30" bj
CASH OUT
BB good mornings
3 x 8 reps ahapwgf
MOBILITY3 x 8 reps ahapwgf
Couch stretch
RESULTS
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