2/9/2016

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

3 rds

25 DU

10 KBS 53/35

BUY IN

Every 45 seconds for 6 minutes:

3 snatches 75/45

Build every other round if possible

SKILL

Hook grip! How to chalk your thumbs (Don't be a chalk monster!)

WOD

AMRAP 8 minutes
Climb the ladder
1 Burpee to 6" target
1 Hang Power Snatch 75/45
2 Burpee to 6" target
2  Hang Power Snatch 75/45
3 Burpee to 6" target
3 Hang Power Snatch 75/45
4 Burpee to 6" target
4 Hang Power Snatch 75/45
5 Burpee to 6" target
5  Hang Power Snatch 75/45
6 Burpee to 6" target
6  Hang Power Snatch 75/45
7,7; 8,8; etc

Comp Team: 
95/65 

CASH OUT

3-4 sets x 6-10 reps
Toes to rings

MOBILITY

Trap Smash 

RESULTS