Yay, back to more regularly scheduled beat downs 🙂

The OPEN is coming! The 1st workout will be released Thursday night, 19.1. We’ll be doing it in the gym all day Friday (yay!) so be ready. If you want to register go to games.crossfit.com and do so, it’s fun, we don’t take it too seriously, but it’s cooler to play than to not to!

For this week:

Tuesday: GHD Warm-up, full series, pistol practice ~20 minutes, legless Rope Climb Practice ~15 minutes, strict pull-up or muscle up practice for the rest of class



5 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

And a double under workshop

Thursday: 400m Run, rest copious amounts, do Turkish getups during rest, run a total of 4 400’s each for best time

Friday: 19.1!!!!

Saturday: ***Subject to change, in case of doubles or whatever in 19.1***

21-15-9 Horizontal Ring Rows, 75 Double Unders, for Time. do Calf Raises and Biceps Curls to finish things out