ANNOUNCEMENTS
Upcoming local competitions:
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
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 bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then
4 rds20 jumping jacks
10 RDL 45/35
5 burpees
BUY IN
EMOTM x 8 min
Front Squat x 3 reps
start at 65% and build
Front Squat x 3 reps
start at 65% and build
SKILL
KBS breathing
KBS breathing
WOD
4 rds for time
20 KBS 53/35
15 air squats
10 power cleans 95/65
5 TTB
Comp Team:
70/53 - 115/75
15 alt pistols
CASH OUT
2-3 rds
20-30 DU
3 wall walks
MOBILITY2-3 rds
20-30 DU
3 wall walks
forearms
RESULTS
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