Tuesday 02.14.23

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

The OPEN starts in 2 days!

1. Get signed up at games.crossfit.com
2. Signup for our fun in-house team competition on the signup sheet on the front desk!
3. Show up, do the work & have fun!

WHITEBOARD/WARM UP (Min 0-12)

2 Rds:
15 Calorie Row
15 Superman
15 KB Sumo Deadlift

GET STRONG (Min 18-30)

Deficit Deadlift 1-2″
Every 2:00 for 12:00
3 Reps
ATHLETES NOTE:
The deficit is for more experienced deadlifters. The increased range of motion will strengthen your bottom position. Newer athletes can just perform regular deadlifts from the ground – both are effective.

GET FIT (Min 40-54)

3x AMRAP 4 / 1:00 Rest
20 Ab Mat Sit Ups
then
1 Power Clean 135/95
1 Bar Facing Burpees
2/2, 3/3, etc..
*Continue climbing where you left off, just complete the 20 Sit Ups at the top of each AMRAP.
ATHLETES NOTE:
Flow of the workout: 20 Sit Ups, then 1 Clean, 1 Burpee, 2/2, etc. until the 4 minutes expires. After your rest start again on the 20 Sit Ups, but then continue on where you left off on the AMRAP, giving you one final AMRAP score at the end.

(WELLNESS WOD)

3x AMRAP 4 / 1:00 Rest
20 Ab Mat Sit Ups
then
1 KB Swing 35/25
1 Burpee
2/2, 3/3, etc..
*Continue climbing where you left off, just complete the 20 Sit Ups at the top of each AMRAP.

COMPETITORS EXTRA

6 Rounds:
:30 Alternating Jumping Split Squats
:30 Rest
:30 Push Ups
:30 Rest
*All in a 20/14lb vest