This Friday is the first CrossFit Open Workout! We will be running heats Friday night at 4:30pm, 5:00pm,5:30pm, and 6:00pm. Please come 1/2 hour early to your heat to warm up and talk strategy. Sign up for heats will be on the side whiteboard at the gym. If you sign up for the open please help us out by volunteering to judge a buddy too! Thank you and looking forward to a fun and fit filled Open!
WOD:
Option 1
A. Power Snatch
Work up to a heavy set of 2
B. For Time
20 Burpee Box Jump Overs
30 Power Snatches (75/55)(65/45)
40 Overhead Squats (75/55)(65/45)
35/25 Calorie Bike
Option 2
5 rounds
6 Burpee Box Jumps
12 DB Snatches (50/35)(35/35)
16 DB Goblet Squats
24 Strict Sit-ups
Strict Sit-Up: glutes stay on floor, hands touch floor behind head, soles of feet touching, spine erect at finish
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Mobility WOD
Paleo Diet Lifstyle