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:
4 rdsGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
5 Strict press
7 sit ups
9 RDL
WOD
7 min AMRAP
BUY IN
Every 90 seconds for 6 minutes:
2 Push Press + 2 Push Jerk + 1 Split Jerk
Use 65-75% of 1RM Push Press
No racks
SKILL
Go hard on both WODs
WOD
10 thrusters 75/45
5 TTB
rest 3 minutes
5 min AMRAP
8 S2OH 75/45
10 Box Jumps
Everything
RESULTS
Comp Team
95/65
CASH OUT
N/A
MOBILITYN/A
Everything
RESULTS
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