March 27, 2017

Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open!  FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did.  It was great seeing people push themselves and hope that you carry that momentum into class moving forward.  Shirts should be in for those that qualified on Tues, sorry for the delay.

Warm Up:
Squat Prep
Then
3rds
:10 Superfriend stretch + 4 FS (Build)
4 Athletic Burpees

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)
*Goal is to end at 100% + of 3RM

WOD:
“Chutes and Ladders”
8min AMRAP
2,4,6,8…..
Wall Balls (20/14)
1,2,3,4…..
Burpee