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!
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!
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:
Full Burgener with empty barbell.General movement warm up (pass through, air squats, good mornings, etc)
then:
BUY IN
Every 30 seconds for 5 minutes:
3 HIGH hang snatches 75/45
build every other round
SKILL
Hang on to the bar!!!
WOD
4 RFT:
8 Hang Power Snatch 95/65
9 HRPU
10 Shoulder to OH 95/65
CR10 comp team:
115/75
CASH OUT
Tabata box jumps
MOBILITYTabata box jumps
Doorway stretch
RESULTS
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