Thursday, February 23, 2017

170223:

Come out Thursday evening (after classes end) for the announcement of 17.1 and the official kickoff for the 2017 CROSSFIT OPEN! We will be picking our two intramural teams and revealing the two charities to be represented, followed by a group watching of the HQ announcement of the first WOD for this year. It will definitely be a good time!

HEAVY METCON DAY:

3 Rounds (12min cap):
 - 1 or 2 Rope Climbs (Adv. Legless)
 - 8/8 Med Ball Knee Strikes
 - 8/8 Wood Chops

Rest 5:00

5 Rounds (20min cap):
 - 6 Weighted Glute Bridges
 - 6 Heavy KB Swings
 - 6 HSPU
 - 6 Good Mornings
 - 6 Jumping Squats
 - 10m Heavy Sled Push
 - Rest :45
 - 6 Pistols L. Leg
 - 6 Pistols R. Leg
 - 6 Goblet Squat Curls
 - 6 Dynamic Pushups
 - 6 Burpees
 - 10m Heavy Sled Push
 - Rest :45