March 24, 2017
SCHEDULE ANNOUNCEMENT:
The 4:30pm CrossFit Class today will be a Free Trail Yoga Class. Come warm up before the 5:30pm Open Workout 17.5 or do some Active Recovery. All are welcome to join.
This is the last week for the CrossFit Open. Come cheer on your fellow athletes at 5:30pm tonight or at 10:00am tomorrow morning. Good Luck to all.
Strength:
A. Push Jerk
8 minutes: Establish 3 Rep Push Jerk
*Must be taken from the floor.
B. Back Squat
10 minutes: Establish 1 Rep Back Squat w/ 5 sec pause
Metcon:
5 Rounds (not for time)
10 Ring Dips
50ft Handstand Walk
20 Hip Extensions or GHD Sit ups
