2/5/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 

More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Muscle Up/Chest to Bar

BUY IN

None

WOD

5 minute AMRAP
1 Power Clean 185/125
1 Muscle Up (sub C2B)
2 Power Clean
2 Muscle Up
3, 3, 4, 4, 5, 5, ect.

Rest 5 minutes

5 minute AMRAP
3 Power Snatch 115/75
4 HSPU
5 Box Jumps 24/20

Rest 5 minutes

5 min AMRAP
20 KBS 53/35
20 Hand Release Push Ups

CASH OUT

Tempo Kipping Ring Dips
Pause 2 seconds at the bottom
Every 90 seconds for 3 rounds: +1 dip more than last week

MOBILITY

Everything