February 18, 2016

Thursday

ANNOUNCEMENT:

We will be CLOSED for the next TWO Saturdays due to our USA Weightlifting Meet this weekend (2/20) and our USA Weightlifting Certification next weekend (2/27)

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:

Row 500M x 4 (Rest 1:1)

METCON: 

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

Open 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

EXTRA CREDIT:

ROMWOD

or

4 x 10 Hollow Body Rocks + 10 Sit-ups

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