March 3, 2017

Week 2 of The Alpha Open!  Remember no 5:30pm class we’ll be getting ready for FNL.  Come join us and cheer on your fellow Alphaholics as they complete the second week of the CrossFit Open.

Warm Up:
3rds
:30 Nose to Wall HS Hold
10 Scap Depressions
3 x 3-position clean (Build)

Strength:
Strict Pullups and Strict HSPU
All Levels: 4 x 5

WOD:
“OPT Tester”
3,6,9,12….
Cleans (95/65)
Jerks
Burpees
*Compare to 5.24.16

**Take the extra time in class and work on a skill that is a weakness**