Monday 3.8.21

🔥CrossFit Open🔥

What you need to know

Starts Friday!
For the next 3-weeks the Open workout will be done as the WOD on Fridays

6am, 9am, and 12pm Classes:
Regular class Format
-Open workout will be programmed
-Variations

Friday Night Lights (FNL): 4pm-6:30pm
Competition Format
-Sign-up for a heat on Wodify
-Self guided warm-up
-Be ready to go at your designated workout time!

**If you want to come in for FNL and do the workout, have fun, mingle with friends, just show-up!
(Still sign-up for a heat. You will NOT be judged/no official score will be entered)

If you want to enter your score on the worldwide leaderboard

Click HERE

 

Warm-up:

Coaches Choice

Strength:

Overhead Squat
5-5-5-5-5
Ascending or Across

Modify movement with:
Back Squat

Conditioning:

AMRAP 15min
25 OHS
20 SA DB Hang C&J
15 Toes to Bar

Rx’d:
75#/55# Bar
35#/20# DB

Rx’d+:
50#/35# DB