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
2 rds:
20 Lunge Steps
10 Burpees
20 Lunge Steps
10 Burpees
BUY IN
EMOTM x 8 min
Back Squat x 3 reps
start at 65% and build
Back Squat x 3 reps
start at 65% and build
SKILL
Don't blow up to go UB
Don't blow up to go UB
WOD
For TOTAL time (don't subtract 5):
15-12-9
Thrusters 75/45
Ring rows
rest 5 min
15-12-9
Thrusters 95/65
Pull ups
Comp Team:
95/65 - 115/75
PU - C2B
Thrusters 75/45
Ring rows
rest 5 min
15-12-9
Thrusters 95/65
Pull ups
Comp Team:
95/65 - 115/75
PU - C2B
CASH OUT
N/A
MOBILITYCouch Stretch - Down Dog
RESULTS
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