Announcements

Comp Class

Comp Class will focus on efficiency / strategy to attack the week’s Open workout. Judges will be available for retests if needed.

February 25th

Primary:

18.1 Strategy Talk / Retest

Secondary:

In a team of two, 6 min AMRAP:

10 Cal Ski

10 Alt Pistols

10 Handstand Push-Ups (challenging)

*Rest 5 min*

In a team of two, 6 min AMRAP:

10 Handstand Push-Ups (challenging)

10 Alt Pistols

10 Cal Ski

High skill gymnastics! AND a chance to understand movement transitions! WHAT. A. DAY!

CrossFit

Warmup
2 rounds
5 Strict Pull Ups/Ring Rows
10 Romanian Deadlifts
15 Wall Balls

Strength
Deadlift 5-5-5
Heavy but perfect!

WOD
Run 600m
20 Push Ups
40 Sit Ups
20 Push Ups
100m Farmers Carry 70s/53s
20 Push Ups
40 Sit Ups
20 Push Ups
Run 600m

Beginner: 10 Push Ups; 53/35#
Intermediate: 15 Push Ups; 62/44#
Advanced: Rx
Competitor: 30 GHD Sit Ups