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Thursday February 23 2017

 

NEWS:

*The 2017 CrossFit Open starts on Friday! Heats begin at 5pm. Please sign up on WodHopper.

*If you would love to do Active Recovery before Friday as opposed to taking off completely, please see below for suggestion. 

WOD:

For Time:

Run 400m

21 Hang Power Cleans #135/96

9 Toes to Bar

Run 400m 

15 Hang Power Cleans

15 Toes to Bar

Run 400m

9 Hang Power Cleans

9 Toes to Bar

Run 400m 

ACTIVE RECOVERY / OPEN PREP:

*Please perform all active recovery and open prep on the “Open Gym” side.

5 min. Row / Bike / Run @ a moderate pace

30 Air Squats

20 Ring Rows

10 Push-ups

3 min. Row / Bike / Run @ a moderate pace

20 Thrusters w/ PVC or Empty Bar

15 Kipping Pull-ups

10 Push-ups

1 min. Row / Bike / Run @ a moderate pace

10 Overhead Squats w/ PVC or Empty Bar

10 Strict Pull-ups / Kipping

10 Push-ups

*This is meant to be done at a moderate pace and to break a sweat. This should not be “For Time” or under high intensity. 

 

 

 

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