February 16, 2016

Tuesday

ANNOUNCEMENT: Do you have a friend that wants to try CrossFit?  Bring your friend in and they will enjoy the rest of February with you.  All you have to do is bring them in and we will take care of the rest. 

If they join, you get $20 off each month for the life of your membership!!! 

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Squat Cleans 5 x 3 (work up to 75%)

METCON: 

This week we will be re-testing all of last year's Open WODs

Open 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

EXTRA CREDIT:

ROMWOD

or

3 x 400M Run or 3 x 500m Row (rest 1:1)

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