Wednesday, February 3, 2016

The 2016 CrossFit Open begins soon! Click on the link to the left and get signed up now!  Compete against yourself, your friends, others in your state, region and even your age group! The Open is a place to test your abilities and push yourself to new limits!!
Arm/Leg Swings
2 Rounds of:
10 Wall Squats
15 DB Straight-leg Deadlifts
20-50 DU’s or attempts

MOD (18:00 CAP)
Push Press
3-3-3-3-max reps
4 sets of 3 reps across, 5th set of Max reps

WOD
Conditioning
30-20-10 reps for time of:
Dead Lifts 185/123#
Wall Balls 20/14#
Shoulder Touches (scale to HS Hold for seconds)
Rx+= 225/153#, Handstand walking for feet

PMOD
Skill Work
Double Under practice with remaining class time

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