Tuesday 3.9.21

🔥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 for all class participants

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:

Deadlift
5-4-3-3-3…

Take 12min to build to a moderate/heavy 3Rep

Conditioning:

For Time:
50-40-30-20-10
Cal Row

[After each round]
10 Deadlifts
40 Double Unders

Scaled:
115#/85# DL
60 Single Unders

Rx’d:
135#/95# DL

Rx’d+:
Equal Cal Bike
185#/135# DL

**30min Time Limit**