March 6th, 2017

This coming Friday March 10th we will be traveling to Rising Six CrossFit in Plum for Friday Night Lights and CF Open workout 17.3.  We will have a contingent of members leaving Alpha at 5:30pm to travel together if you’re interested.  Also, we will hold the Open workouts on Saturday morning at 10am for anybody in the Alpha Open who is not able to make it Friday night.  If you have any questions ask a coach.

Warm Up:
Squat Prep
3rds
10 Pillar with arm reach
:10 Superfriend stretch + 4 FS (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Use weight from your heaviest set of 7 reps from last week – 2.27

WOD:
“Arrow”
For Time
100 Ball Slams (25/20)
*8min cap