Monday 02.06.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

*** The Crossfit OPEN starts in less than 2 weeks! ***

Below are a couple links to learn more about what The OPEN is and how you can get signed up.
Learn More
Why we do the OPEN!

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
30′ HS Walk or :20 HS Hold
20 Empty Bar Push Press
30 Hollow Rocks
20 Lunges

GET POWERFUL (Min 20-32)

Split Jerk
In 12:00
Establish a Heavy Single
ATHLETES NOTE:
While building to the single Jerk (out of the rack), cycle a few doubles and triples at moderate weight to get really warm. If you build too fast you’ll end up missing a lift you might otherwise hit with a bit more volume.

GET FIT (Min 41-56)

AMRAP 15:
8 50′ Shuttle Run (25′ down and back)
10 Shoulder to OH 135/95
1 Max Set of Bar Muscle Ups
*Score is total BMU

(WELLNESS WOD)

AMRAP 15:
8 Shuttle Runs
10 DB Push Press (UB sets)
10 Ring Rows

COMPETITORS EXTRA

AMRAP 2
3 Handstand Push Ups
3 Deadlift 225/155
6/6, 9/9, etc..

– 3:00 Rest –

AMRAP 2
2 Strict HSPU
2 Deadlift 275/185
4/4, 6/6, etc..

– 3:00 Rest –

AMRAP 2
1 Strict Deficit HSPU 4/3″
1 Deadlift 315/215
2/2, 3/3, etc..