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Friday 3.11.16

11
Mar

Friday 3.11.16

****FRIENDS AND FAMILY ARE WELCOME**** We are going into the 3rd week of 2016 CrossFit Open this Friday. The fun begins at 5:30 pm (no regular classes after the 4:30pm) and will run until we are done. Feel free to bring a side dish and anything else you want to drink(not required). The game plan is to come in and do your workout between these times. If you can’t make it at that time we understand, no big deal just perform the workout at your normal class time. Our goal to set a high energetic enviroment, that will help you perform at your best. So start talking to your friends and figure out what time you all want to go. We know that it’s good to have all the support you can while performing these workouts so please feel free to invite your friends and family, and let them see what it is you do. We will be setting up time slots on WODhopper, Thursday after they announce the workout. In order to help us run everyone through their workout in somewhat of a timely manner please make sure you are RSVPing for a time slot. With over 80 member signed up, we will need all the help we can get to judge Athletes, so even if you aren’t doing the workout please feel free to stop by and help, or cheer/ eat some food

Prep Work

500M Row

2X10 PVC Pass throughs

2X10 Beat swings

2X5 Max height wall ball shots

5-10 Min additional mobility/warmup

WOD

A.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 75/55

3 bar muscle-ups
Or
Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 45/35

5 jumping chest-to-bar pull-ups
B.

800M Cool Down Run
Cool Down

Mobility

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