February 21, 2019

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not too late to sign up and get that sweet tee!!

CrossFit

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
—————–
5 EB Pullunders x 2
——————-
BB Complex – 3-position Snatch + OHS x 3 (Build)

Strength: Squat Snatch
Level 1: Technique
Level 2: Heavy 2

Partner WOD:
“Up the Creek without a Paddle”
Max Cal Row
0:45 on, 1:15 off
*8 rounds each*

BodyFit 297

Warm Up:
Get Your Chile Warm

Partner WOD:
“Prestige Worldwide”
10 Minute Clock
Max Cal Row
*Split work any way*
REST 4 Minutes
10 Minute AMRAP
12/8 Cal AB
6 Burpees
*Both partners work at the same time*

Finisher:
Accumulate 50 of each:
Evil Wheels
Getup Situps