February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 1

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)