1/25/2016

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

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

3 rds

10 high hang cleans 45/35

5 Front Squats 45/35

15 Jumping Jacks 

BUY IN

EMOTM 10 min - Back Squat 2 reps
start at 65% and build 

SKILL

can you go a few rounds unbroken?

WOD

AMRAP 10 Minutes
7 Squat cleans 115/75
30 Double-unders

Comp Team
165/110

CASH OUT

Alt 30 sec of each:
Handstand hold
Hollow rock hold

*rest as needed between the 2

MOBILITY

Shoulder Distraction

RESULTS