Thursday 2/16/17

Thursday 2/16/17

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.

Speak Your Mind

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