REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

STRENGTH

E2M2M – Front squat

5-4-3-2-1-6-6

CONDITIONING

“CrossFit Wanderlust Death Test”

12 min EMOM:

5 Power cleans 40/30kg

3 Burpees

5 Front Squats 40/30kg

*complete 1 round every minute

*After each successful minute add 1 extra burpee. If you fail to complete the required reps you minus 4 burpees off your last unsuccessful round. EG: if you fail burpee 8, you take 4 reps off, so complete the remaining 12 mins with 4 burpees.

* your score is the number of burpees you finished the 12 mins at.