ANNOUNCEMENTS

THE CROSSFIT OPEN

On to 19.3! This week will be the same deal as the last two!

FRIDAY: 5am, 6am, and noon classes will be performing 19.3. ALL EVENING CLASSES ARE CANCELLED FOR FRIDAY NIGHT LIGHTS. If you plan to WOD on Friday night, you have to sign up on the Heat Sheet, posted on the BLOG and in the FB Group Thursday night!


CROSSFIT

OPTIONAL: Athletes can make-up Monday/Tuesday Strength work today in order to avoid interference with Open 19.3 on Friday.

WORKOUT OF THE DAY

Alternating EMOM x 21 (7 Rounds)

A. 15 Cal Assault Bike

B. 6 Single Arm DB Hang Clean to Overhead (65/40 – 6R/6L)

C. 20 Box Jumps (24/20)

*If you are unable to reach the RX’d reps for a movement, work for max reps in :50 and then transition to the next movement.

*Score = number of rounds completed RX’d.

POST WORKOUT

Single Leg Deadlifts: 3 x 8 each leg

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