Wednesday 3.10.21

🔥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

Prep:
Box Step-ups
Box Jumps
SA Devil Press

Conditioning:

Workout #1:
AMRAP 15min
12 DB Step-ups
9 Box Jumps
6ea SA DB Devil Press

Rx’d:
35#/20# DB
24″/20″ Box (step-ups and jumps)

Rx’d+:
50#/35# DB
24″/20″ Box (step-ups)
30″/24″ Box (jumps)

Rest 5min, then…

Workout #2:
AMRAP 8min [For quality]
10 Australian Rows
15 Weighted Sit-ups (30 Un-weighted)
20 Jumping Lunges