Friday, 2/17/12



6 Days Until the Crossfit Open Starts!
It's not too late to register...


Warm-Up:
Row 300m
3-4 Rounds:
Box Jumps (increasing height)
Have you registered for the Open??
Deep Goblet Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Squat: 2 x 5, 1 x 5+ (same weight all sets, add 5#)

Int/Advanced Strength:
DE Box Squats: 12 x 2, 50% + chains
Band Pull Throughs: 4 x 15-20

MetCon:
For 16 mins:
Odd Minutes:
3 TNG Power Cleans (touch 'n' go) 155/95#
3 Push Jerks 155/95#
Even Minutes:
5 CTB Pull-ups
8 Burpees
*Failure to complete the reps during the minute = a foul. Each foul = 5 calorie row.

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