One Week Until The Open – Did You Register?
If you’re considering it but not sure read this https://www.boxrox.com/enter-2017-crossfit-open/
Lastly, Friday nights during the open are great. It’s an awesome time to come and cheer your friends on as they compete and achieve new movements and goals.
Part A Warm Up
Coaches Choice
Part B
4 Sets
Hanging Lat Pull-ups x10
10 Sec Ring Dow Negative x2
Part C
5 Sets Ea. For Time Of:
350 m Row
20 Kettlebell Swings (53/35)
rest 1 min
30 Sec Max DB Burpee (50/35)
rest 2 min
*Score total time including rest and max effort burpee.
**DB Burpee is a burpee but holding onto a DB in each hand the entire time. When you jump you do not have to raise your arms.
Leave a Reply