2.24.16

shepherd

 

**This Thursday at 6:30pm we will draft teams for the intramural competition involving the CrossFit Open and all team captains need to be present.  There will not be a 6:30pm class due to the draft and the live streamed announcement of workout 16.1  Everyone is welcomed and encouraged to come to the draft and watch the live announcement.

All Open workouts will follow the same schedule as last year and will be performed with your team on Friday evenings at 6:00 p.m.  Good luck!

 

CrossFit FMS WOD:  

1.)  Warm-up

25 calorie air dyne

2rds

  • 25 jumping jacks
  • 10 good mornings 45/35
  • 10 jump squats
  • 5 inch worms

WOD: 

Power clean

3-3-3-3-3

then

30-20-10

  • calories Airdyne
  • deadlifts 185/115
  • box jumps  24/20

 

 

 

 

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