1/27/2016

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! 
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 Assault Bike

Then:

3 rds

10 air squats

10 Push Ups

10 sit ups

BUY IN

EMOTM 10 minutes

Min 1: 5 Thrusters 75/45

Min 2: 10 burpees

Comp Team:

95/65

SKILL

Go as fast as possible, then rest

WOD

AMRAP 15 minutes:

alternate full rounds with a partner

10 KBS 70/53

10 HSPU

comp team:

strict HSPU

CASH OUT

N/A

MOBILITY

Hamstring with belt

RESULTS