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
2 rds
10 Hang Clean Thrusters 45/35
8 Ring rows
BUY IN
5 min AMRAP
5 power cleans 115/75
5 pull ups
*comp team 155/105 - C2B*
SKILL
Big sets!
WOD
With a running clock:
25-15-10
Deadlift 185/135
Pike Push-ups
rest 2 minutes
25-15-10
Wall Balls 20/14
Ring dips
comp team -
225/155 DL
strict HSPU
Pike Push-ups
rest 2 minutes
25-15-10
Wall Balls 20/14
Ring dips
comp team -
225/155 DL
strict HSPU
CASH OUT
N/A
H/S and tricep smash
RESULTS
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