CrossFit – Wed, Feb 7
CrossFit – Wed, Feb 7
Bring a Friend Week February 5th-9th (no drop in fees). Don't forget about our referral offer. Bring a friend and get them to sign up and you both get $50 cold hard cash!The Open is upon us! Get signed up at games.crossfit.com or here at the gym.Coach Mary's Gymnastics Clinic February 17th, 24th, March 2nd, and 9th. Sign up at the whiteboard or see a coach.
Metcon (Weight)
1A) Bench Press
5×3 RPE 9 (across all sets); rest 30 secs
1B) 5×1:00 Hollow Hold on top of the RINGS
Scale: 1:00 Hollow Plank Hold on top of the RINGS (lower the rings)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP:
50 Double-unders
30 Alt. DB Snatches 50/35
10 Muscle-ups
1:3 DU:Singles
L1: Jumping Muscle-Up or Banded Muscle-up
L2: Pull+Dip Combo
*If you’re competing in the Open, it will be better to hit ring muscle-ups for today’s WOD.
